FREE Workout: Intense Abdominal Circuit for the Gym

 

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ab workout #gymworkout #gym #strengthtraining

 

I have started to supplement my at home program with gym workouts.  The gym definitely has it’s place.  It provides me access to the larger equipment and heavier weights that I don’t have access to at home.  Also classes such as spin offers me variety to my weekly cardio days!

I am all about changing it up!

I believe in short effective workouts no matter whether I train at home or the gym.  I don’t mess around.  I go by myself, I bring my Gymboss Mini-Max Interval Timer to make sure my rest periods are short.  I then work quickly and meticulously to get through the circuit and get on with my day.

What is a Superset?

This particular circuit includes supersets.  What is a super set?  This means that you preform the exercises back-to back without rest. 

I repeat each super set 15-reps each (except where indicated) 3-times.  So I do exercise 1, exercise 2, exercise 1, exercise 2, exercise 1, and exercise 2. 

Following, I use my timer for a 30 second to 1 minute break.

Then I do super set 2 just as I did the first.

 

What do I need?

To prepare for this workout you need the following…

1 heavy weight (20-30 lbs.)

1 medium heavy weight or kettle bell (15-20 lbs.)

1 light weight (8-10 lbs.)

Yoga mat

Swiss ball/birth ball

Resistance band or low pulley on a tower or heavy resistance band

Pull up bar with a parallel arm attachment

Gymboss Mini-Max Interval Timer

Water

Branched Chain Amino Acids

and A Lot of heart and determination

 

Abdominal Circuit Training

The best way to train is to make your workout work for you all day.  This means that you include strength/weight training and make sure to keep the rest periods short.  It’s important if you want to continue to burn fat all day. Don’t be afraid of heavy weights. You need to constantly increase weight if you want to continue moving forward.

You don’t want to walk around, talk, rest and allow your heart rate to go down too far between reps or sets.v  Keep working.  It helps to gather all of your materials and chisel out a place next to one of the bigger machines.

 

Superset 1

Leg Lift
 


 
Keep your back on the backrest, and lift your legs 15 times.

 
Weighted Standing Oblique Crunch
 

 
Use your heaviest weight. Stand with feet hip width apart and bend to the side. Do 15-reps per side.

 
 

Superset 2

Weighted Suitcase Crunch
 


 
You need a lighter weight for this one. I used 10 lbs. This one works the 6-pack

 

 
Make sure not to swing your legs. Make sure you are pulling the legs back and your butt off the floor with your abdominals. You should feel this right down the 6-pack

 
 

Superset 3

Swiss Ball Crunches
 


 
Make sure your butt is low on the ball. When you come out of the crunch, make sure you extend those abdominal muscles to increase the range of work.

 
Oblique Crunch
 

 
Do 15-on the right and 15-on the left. Don’t cheat. Make sure to keep the elbow and knee back. You want to feel this right down your side.

 
 

Superset 4

Weighted Figure 8
 


 
A heavy kettle bell is easier, but if your gym doesn’t have kettle bells (which mine doesn’t), a dumbell will suffice. Make sure it’s heavy and you feel contraction in your abs when you pass that weight through your legs. Don’t be afraid of weight. Also make sure you keep your back flat. I have to work on that myself.

 
Pallof Press
 

 
This one you can use a resistance band (like shown here), or a tower with a low pulley. Someone was using the pulley and I wanted to get on with it. Either works. Just make sure the resistance band is challenging. Stand to the side with the band tight. Then push out in front of you and hold 6-8 seconds. You should feel your abdominal muscles working to stabilize you.
 
 
Do you enjoy working out in the gym?
 

Lisa
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About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

Comments

  1. That is a great core/ab workout!
    Mia Wenjen recently posted…Ten Picture Books That Spark Courage & 3 Book GIVEAWAY!My Profile

  2. Hey, that looks like a really great workout for my ABS. Will definitely try! Thanks a lot.
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  3. Wow. Looks like a great ab/core workout! I need to get my butt in gear. Thanks for sharing!
    #MMBH

  4. I don’t think I could even do one of half the things on here! I need some serious ab work.

  5. This routine really works for me, I do this too.

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