Workout Schedule – December
Week 3 – Day 5 – Abs & Plyos
Weighted Oblique Twists - 4 sets of 15 reps per side
Sitting down on the ground, grab a dumbbell or some sort of weight and sit back so your core is engaged. Twist and touch the weight side to side working your obliques. Lift your feet up to make it more advanced.
Hanging Weighted Knee Tucks – 4 sets of 10-12 reps
Hang on to a pull-up bar and place a dumbbell or some sort of weight between your feet, (or use no weight for an easier modification.) Lift knees up to your chest then back down, using your core to bring the weight/your knees up and down.
High Knee Med Ball Taps – 4 sets of 30 seconds
Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.
Seated Cable Crunch – 4 sets of 20-25 reps
Sitting down facing the cable machine, attach some sort of handle to the highest notch on the cable machine. Pull and crunch the cable towards your knees.
Barbell Overhead Sit-Ups – 4 sets of 10-15 reps
Using a barbell (or no weight for an easier modification), lay on your back. Hold the barbell with your arms straight in front of your face and perform a sit up.
Ski Abs – 4 sets of 40 seconds
Starting in push-up position, drive both knees and feet in towards the side of one hand then back to starting position, then jump and drive to the other hand. Continue alternating sides for each rep.
Sit Up Wall Ball Throw – 4 sets of 10-15 reps
Hold a med ball and perform a sit up. At the top of the sit up, throw the ball against the wall then catch it and return to starting position of the sit up.
Reach, Reach, Leg Drop – 4 sets of 15-20 reps
Laying on your back on the ground with your feet straight up towards the ceiling, reach one arm to opposite toe, then switch, then drop legs down and up. Keep repeating for the desired number of reps.
Plank Up Up Down Downs – 4 sets of 40 seconds
Starting in push-up position, bend your arms one at a time to go down to a plank position while keeping your core tight. Then push back up one arm at a time to push-up position, alternating in an up up, down down pattern.
Core and Plyo Finisher
Modified Burpees – 4 sets of 30 seconds
Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.
Alternating Runner Abs – 4 sets of 30 seconds
Laying on the ground, drive upper body and opposite knee to opposite arm at the top then return to laying. Continue to alternate sides throughout the exercise.