Superset Abs and Core Training- Superset 3 sets 12-20 Reps

These superset abs and core workouts are to help promote rapid lean muscle growth and amplify weight loss the links provide supplemental information to help in your training routine.

WARM UP – Gradually rev up your cardiovascular system by raising your body temperature and increase blood flow to your muscles. This will loosen the joints and help stretch the muscles to prepare them for physical activity and prevents injuries.

Higher intensity and more reps will help shed fat and build lean muscle giving you strong abs and core.

If your ready say I’M READY – GET SOME!

Superset 1: 

• Ab Wheel
  • On your knees extend wheel as far as you can go, when pulling wheel back breath out and flex abdominal muscles. Arch your back like a cat when pulling back toward your knees.
  • Important not to extend wheel out where it may cause pain in lower back.

• Ball Plank – 1 Minute
  • Modified – If the ball is too difficult, use a bench or chair

• Pelvic Scoops with Ball
  • Place the ball between ankles and lift legs with heals to the sky, lif your bum off the floor and push heals in an upward motion. Breath out and suck your belly button to your back.

• Oblique Toe touches on Ball
  • Lay on Ball so your body arcs across the ball at rest. Perform a crunch touching fingers to toe.
  • Left-hand Right Toe – Right-hand Left Toe

Rest 1 Minute or as needed

Superset 2:

• Medicine Ball or Weighted Situps
  • Perform a situp with the ball or weight on chest, press to ski extending arms when sitting up.

• 1 minute Jump Rope
  • Modified – Jump in place pulling Knees to chest or as high as you can

• Overhead side bends with Bar
  • 10-12 each side

• Elbow Side Plank with Leg Lift
  • On your side keep your body in a straight line with only elbow and feet touching the floor. Lift your leg off the floor toward the ski and lower back down.
  • 10-12 each side

Rest 1 Minute or as needed

Superset 3:

• Dumbbell twist
  • Horse stance underhand punch without moving hips. Twist at Waist

• Pick em-up and put-em away
  • Using a weight or medicine ball alternate from side to side. Pick up off the floor on left side, put away upon imaginary shelf right side.
  • 10-12 each side

• Russian Chair – Back extensions
  • Ball or Bench- Laying face down on the ball or bench positioned under the pelvic region, place feet against the wall toe’s down. Place hands behind head and lift your torso with the back of the head pointed toward the ceiling then face and torso back down to the floor.

• If your feeling like a champ finish of with a set of burpees

Rest 2 minutes and repeat for a total of 3-5 rounds with 2-minute rest in between each round. 

COOL DOWN – Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.

Now your pumped right! Supersets are a great way to confuse your muscles especially if you are hitting plateaus in your routines. Make sure you have a proper diet and supplement plan to keep your edge, promote muscle gain, amplify the weight loss and keep you looking and feeling young healthy and revitalized.

Oh, and remember LOVE YOURSELF and everyone else will too!

FUEL YOUR AMBITION

Say your prayers, take your supplements and train like a Marine!

Waco Merchant