Jul 24th, 2016

Category: Training

KB Fitness Approved Abdominal Circuit

Abdominal Circuit

 

The repetition count for each exercise is a goal of 30 repetitions unless otherwise stated.

 

Begin with 30 “BRACED” abdominal crunches with the small of your back ‘ROOTED’ into the floor.

 

Elbow Plank on either knees or toes for 30 seconds

 

Crunches on the bosu, with small of back perfectly placed on the side of the dome

 

Elbow Plank done on toes.  Maintain plank, slowly draw knees forward, mimicking a reverse crunch

 

In a side lying position on bosu, hold torso on the horizon line and perform side crunches moving up from the horizon, but do not lower below the horizon line ( do both sides )

 

Performing the “4 point brace”, maintain a neutral neck, lift torso to the ceiling and slowly do a “negative” lower, maintain “4 point brace” at all times.

 

Elbow or full extension arm plank with feet in cradles of a TRX, slowly draw knees toward the chin, but careful not to pass your hips.

 

30 “BRACED” abdominal crunches with the small of your back ‘ROOTED’ into the floor.

 

Side plank with feet placed in TRX cradles.  Hold side plank, or if manageable, slowly pulse up from side plank position.  Performed on hand or elbow.

 

Run through the program from top to bottom for as long as the warrior spirit sustains you!

 

In health and happiness,

 

Kirsten