Ab Shredder Workout

March 17, 2020

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Equipment:

  • Bodyweight

Duration:

  • 10-15 Minutes

Rep Scheme:

  • Chipper workout: Meaning you will complete all reps of an exercise before moving to the next one.
  • Beginner: 2 Sets x 12 Reps
  • Intermediate: 3 Sets x 10 Reps
  • Advanced: 3 Sets x 15+ Reps

1. Crunches

Muscles Worked:

  • Core

Notes:

  • Keep black flat
  • Exhale as you raise up
  • To make it harder raise knees

2. Single Side Bicycle

Muscles Worked:

  • Core

Notes:

  • Keep hands interlocked behind head
  • Bring elbow to knee, return back to ground
  • Keep straight leg foot 6 inches off the ground
  • Do same amount of reps on other side, (Not half in half, 15 right, 15 left)

3. Knees To Elbows

Muscles Worked:

  • Core

Notes:

  • Keep back flat on ground
  • Keep hands interlocked behind head
  • Bring knees to elbows then extend leg straight
  • Do not let feet touch the ground

4. Alternating Leg Raise

Muscles Worked:

  • Core

Notes:

  • Keep back flat on ground, if needed support low back with hands under glutes/low back
  • Squeeze quads to engage low abs
  • Do not let feet touch

5. Prone Alternating Arm Leg Raise

Muscles Worked:

  • Core
  • Back

Notes:

  • Keep head down, try not to raise
  • Raise opposite arm/leg as high as possible
  • Alternate to other side

Arien Smith

Arien is a web developer and personal trainer in Los Angeles, CA. He played college football at the UNC Chapel Hill, where he was a 290 lb offensive lineman. After graduating and moving to LA, Arien adopted a 100% plant based diet which he has followed for 3+ yrs. Arien’s interest include sports, tech, sci-fi, fitness, design and more.