New Abs Diet

Abs Diet At-home Workouts

Monday

abs workout first

• traditional crunch (get shoulder blades off floor)
• bent-leg knee raise (slowly raise legs up and down with knees bent)
• oblique v-up (lie on side with arms crossed over chest, lift legs off floor)
• bridge (plank where you lay on your forearms)
• superman (lay on stomach, lift arms and legs off the ground like you're flying)

strength workout (do 2 or 3 circuits)

• squat
• push ups
• bent-over row (bend your knees a little, don't round your back)
• military press (sit on edge of chair, lift weights over head)
• upright row
• triceps kickback (like bent-over row, but lift weights back toward your waist)
• leg extension (squat with back against wall)
• biceps curl
• leg curl (lay on stomach with dumbell between your feet)

Wednesday

abs workout first

• feet-raised crunch (traditional crunch with feet slightly off the floor)
• pulse-up (lay on back with legs straight up, left hips a few inches straight up off the floor)
• saxon side bend (stand with barbells overhead, arms bent, bend toward left and right)
• side bridge (like plank but facing to side, laying on one forearm)
• superman

strength workout (do 2 or 3 circuits)

same as Monday

Friday

strength workout with leg emphasis (do 2 or 3 circuits)

same as Monday strength workout, but add

• traveling lunge after bent-over row
• step-up after upright row

Saturday (optional)

Do the abs workout for Monday, then do a running interval workout.