Abs+Core Week 4

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Week 4 – Day 1

3 Rounds of 1 Minute AMRAPS (30s rest in-between Rounds)
1st
-10 Bicycle Crunches
-5 Toe Touch Crunches
-3 Supermans
2nd
– 10 Side Plank Hip Dips
– 5 Crunches
– 3 Reaching Planks*
*(reach out and out, then return one hand then the other to starting position)
3rd
– 10 Deadbugs
– 5 Moving Planks*
*(drop to elbow and elbow then back up to hand and hand)
– 3 Push Ups
4th
– 10 Windshield Wipers
– 5 Hip Lifts
-3 Thread the Needles
Week 4 – Day 2
Complete 4 Rounds of 30s Holds at each position:
1) Plank
2) Superman Pose (a.k.a. Skydiver)
3) 6″ Hold
4) L-Hold (lay on back, feet / legs straight up, straight knees)
5) Hollow Body Hold
Week 4 – Day 3
3 Rounds 1 Minute AMRAP
1) 5 Reaching Planks / 5 Moving Planks
2) 5 Grasshopper Planks / 5 Thread the Needles (5 per side)
3) 10 Crunches / 10 Hypers (on stomach, lift chest arms off ground)
4) 10 Hip lifts / 10 Scissor Kicks
5) 10 Side Scissors / Side Plank Stars*
*(side plank, then lift top arm / leg, return an repeat)

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