The workout is meant to target your entire core. A true core killer!!! The first triset is focusing on your rectus abdominals, and the second triset is focused on the oblique’s. Then for a final ab burn is another rectus abdominal exercise; the ball pass!
EQUIPMENT USED:
- exercise mat
- gymboss interval timer
- stability ball
THE WORKOUT
For this workout I set up my timer for one 90 second round. I did each exercise for 90 seconds, then on my timer, I changed 90 seconds to 60. It only takes a quick couple of seconds to do this, and then I got right into the next 60 second round of intervals. When I finished this round, I changed my timer back to 90 seconds for the final round.
This gives you about 10 seconds ( or so ) of rest between each interval cycle for rest.
Complete the following trisets in the order below.
For the first set, complete each exercise for 90 seconds.
Then restart the timer for 60 seconds and complete all exercises for 60 seconds.
Then restart the timer back at 90 seconds and for the third and final time, repeat all exercises for 90 seconds.
PLANK KNEE TUCK
REVERSE CRUNCH
SUPPORTED CRUNCH
Move to the next triset and complete it the exact same as the first.
PLANK OBLIQUE CRUNCH
KNEE TO ELBOW CRUNCH
BALL TWISTING CRUNCH
For the final set, complete a BALL PASS for 90 seconds, then 60, and then 90 seconds again!
REMEMBER:
- for each exercise, engage, engage, engage your core
- exhale on exertion
- slow and steady wins the race – it’s not a race to see how many reps you can get – core engagement & mind to muscle connection are more important
THE EXERCISES
PLANK KNEE TUCK
- begin with your palms on the ground, shoulder width apart and feet on top of the ball
- engage your core and bend both knees together, rolling the ball towards your arms
- as you pull the ball in, lift your hips in the air, keeping a flat back
REVERSE CRUNCH
- begin on the floor on your back, lift your legs up, fully extending them over your hips with the ball squeezed between both feet
- place your arms by your side
- engage your core and quickly lift your hips off the ground, lifting the ball over your head
SUPPORTED CRUNCH
- begin supporting your back on the top/side of the stability ball with your legs fully extended and your feet against a wall
- place your hands behind you head
- use your core to lift your upper body away from the ball, crunching towards your legs
PLANK OBLIQUE CRUNCH
- palms flat on the ground and your feet on top of the ball
- bend your knees and use your core to pull them towards your chest, slightly twisting your body to one side, release and repeat on opposite side
- as you bend your knees towards your chest, lift your hips high keeping a flat back
- alternate sides after each rep
KNEE TO ELBOW CRUNCH
- begin on your back with your knees bent to a 90 degree and your feet on top of the ball
- place your hands behind your head
- slowly, crunch up, using your core to lift your right shoulder off the ground, while bringing your right elbow towards your left knee
- lower and repeat on opposite side, alternating sides after each rep
BALL TWISTING CRUNCH
- begin seated with your legs extended, and knees slightly bent in front of you
- hang onto the ball with both hands, holding it above your knees
- using your core muscles, twist the ball to one side, then immediately twist all the way to the opposite side
- keep the ball up and keep your core engaged
BALL PASS
- begin on your back with your legs extended and arms extended over head holding the ball
- lift both your arms and legs, to switch the ball from your arms to your legs, lowering the ball with your feet
- again, lift your limbs, switching the ball from your feet to your hands
- while lifting your legs, your core should be creating the movement
