Monday, September 23, 2013

Perfect Ab-Straps 21-Day Workout: Week 3


It’s time for Week 3 of the Perfect Ab-Straps 21-Day Workout. Keep proper form and safety in mind as you power through the last part of the workout. Once you’re finished with Day 21, start over and increase your reps, or start our Push-Pull-Core Workout, also outlined below.

Checklist:
·         Head:    Keep eyes looking forward and ears over shoulders
·         Back:     Keep steady – no rocking – minimize body swing
·         Arms:    Keep upper arms parallel to the floor
·         Abs:       Pull navel to spine during each “up” and “down” of the exercise
·         Legs:      Conduct slow, purposeful movements using abdominals to lift legs, not hip flexors
·         Pace:     One second up, one second down
·         Breathing:           Exhale on the “up”/inhale on the “down”

21-Day Workout, Week 2:
·         Day 15:
o   2 Sets Knee-Ups
o   2 Sets Obliques
o   2 Sets Leg Lifts
·         Day 16:
o   OFF DAY
·         Day 17:
o   3 Sets Knee-Ups
o   3 Sets Obliques
o   3 Sets Leg Lifts
·         Day 18:
o   OFF DAY
·         Day 19:
o   3 Sets Knee-Ups
o   3 Sets Obliques
o   3 Sets Leg Lifts
·         Day 20:
o   OFF DAY
·         Day 21:
o   3 Sets Knee-Ups
o   3 Sets Obliques
o   3 Sets Leg Lifts

Push-Pull-Core Workout:
Looking for a total body workout? Combine your Perfect Ab-Strap workout with pushups and pull-ups. For every repetition you do of knee-ups, do an equal number of pushups and divide that number by 2 for the pull-ups.

Example: If you are a starter level, do the following:
·         10 Knee-Ups
·         10 Pushups
·         5 Pull-ups

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