AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20 Mountain climbers Notes Feet hip distance apart. Hold dumbbell or ball. Squat down, weight into heels, chest up. As you come up rotate to one side, going onto your toe. Then squat back down and rotate up to the other side. 45 secs -1 min Go into a frontal plank position. Hands under shoulders. Bring one knee at a time in between your hands. 1
Squat to side kick 10 each side Feet hip distance apart. Squat down, weight into heels, chest up. At top of squat kick with strong leg to the side. Lead with heel. Pike to jack feet 45 secs -1 min Go into a frontal plank position. Jump feet in towards your hands with bottom going up into air. Then jump feet back and jump them out to the sides. If you have a weak pelvic floor you could walk feet in and tap one foot at a time out to side. Step ups (or box jumps) 45 secs -1 min Stand in front of chair/box and step up onto it. Place full foot on the chair and push up through the heel. Place other foot on chair too. Then step foot down that stepped up first. Step up with other foot leading first. 30 secs bicycle crunches 30 secs swimmers WORKOUT TWO AMRAP in 25-30 minutes Equipment needed: dumbbells/mat/chair Exercise Time/Reps Notes Seated tricep dips with kicks 10-15 Do on a mat or on chair. Stand in front of chair or sit on mat. Place hands on 2
the seat of the chair either side of your bottom with fingers pointing forwards. Feet out in front of you on heels. Keep shoulders down. Bend elbows back to lower your body in front of chair. Stay close to chair. Push yourself back up with weight through hands. At top kick one leg. Kneeing squats to shoulder press 10-15 Kneel on mat sitting back onto your heels. Hold weights in your hands by your ears. Raise bottom forward. Squeeze glues at the top. Perform a shoulder press (pushing weights up above head) at the top. Hip raises (with 10 marches at end)/chest press 10-15 Back on chair just below shoulder blades. Have arms by shoulders. Bring hips up and squeeze bottom. As you do perform a chest press. Keep back straight. Do not overarch back. Pilates Boxer 10 15 Stand with legs split forward and back. Hold weights in hands with both hands so that palms are facing behind you. Tuck thumbs in rather than round weight. Raise one arm to front of you (with palm facing down to floor) and one arm behind you (with palm facing up). Then switch arms. Push ups to downward dog 45 secs 1 min Lay on floor with hands on floor under shoulders. Push yourself up. Lower your body by bending arms. Try to keep elbows in. Then push back into a downward dog arms stretched out and bottom high. If you cannot do a full push up then do a square push up or on knees. 3
Bridge/chest flyes 10-15 Lay on back with feet on the floor. Raise hips up by rolling spine up off the floor. Keep back straight do not raise too high that you are arching your lower back. Perform chest flyes as you do bridges hands above chest with palms facing each other. Arms out to sides and then bring back to top like hugging a tree. Renegade Rows/jack feet x 2 10-15 Go into a frontal plank position. Hold weights in hands. Row one hand up, raising elbow up. Try to keep hips level. Lower hand and repeat on other side. Then jump feet out to the side twice. 30 secs Russian Twist 30 secs Commandos WORKOUT THREE AMRAP in 25 30 minutes Equipment needed: dumbbells/mat Exercise Time/Reps Comments Walking lunges with twist/shoulder press 10-15 If you have no room do alternative forward lunges. For lunge step forward and bend legs at knees. Then while down in lunge twist towards front knee and push up into a shoulder press. Then bring back foot forward in front of other leg and twist on other side. 4
Squat jumps 45 secs 1 min Stand with legs hip distance apart. Sit back into heels, chest up then power up into a jump. Or do squat to calf raise. Bulgarian split squat/curls 10-12 (each side) Place one foot on a chair. Step forward enough with front leg so that as you go down into lunge you are keeping knee behind toe. Drive weight through the front heel on the floor. Perform as bicep curl at the top of the lunge. Pile hops 45 secs 1 min Stand with feet at 45 degrees. Go down as if sliding down a wall. Knees over toes. Power up into a jump. Or do pile to calf raise. Prisoner lunges/curl/shoulder press 10-15 Start on your knees on mat. Place one foot in front of you and push up through the heel. Bring other leg up so that you are standing. Then do a hammer curl (palms of hands facing each other), rotate out and do a shoulder press. Reverse movement and go back down on knees. Then push up on the other leg. Reverse lunge to kick 10 12 (each side) Stand with legs hip distance apart. Step one foot back and bend at knees. Bring back leg back up and straight into a kick. Then repeat on other side. Both sides is one rep! If want hold dumbbells in hand. Curtsey 4 pulses to hops 10 12 (each side) Start with legs hip distance apart. Step back and at a 45 degree angle. Keep hips forward. Pulse down for 4, then raise knee in front of you (and if you wish do a hop). 5
30 secs - Scisssor crunches 30 secs Single alt. Jack knifes WORKOUT FOUR AMRAP in 25-30 minutes Equipment needed: dumbbells/mat Exercise Time/Reps Comments Curtsey/knee/side kick (with curls) 10 15 Stand with legs hip distance apart. Step back and at a 45 degree angle. Bend knee. Then bring knee up into knee raise and kick to side. Try not to put foot down on floor! Do reps on one side and then perform on other side. Burpees 45 secs to 1 min Place hands on your floor in front of your feet. Jump your feet back so that you are in a plank position. Jump feet back in towards hands. Jump up. If you want you could add a push up. Single leg commandos 10 15 Go into a frontal plank position on your elbows. Raise one leg in the air. Push up on one hand and then other hand. Then go back down on both elbows. Repeat leading with other hand. Squat /knee twist 45 secs to 1 min Stand with legs hip distance apart. Sit back into heels with 6
chest up. Hold weights by ears. Push up through heels. At top twist so that your elbow is on the outside of opposite knee. Russian Twist /shoulder press 10 15 Sit on floor with knees bent. Hold one dumbbell in hands. Twist to touch floor just behind your bottom. Then push weight up above head. Then twist to other side. To take up a level lift feet up off the floor. Ski jumps /curls 45 secs 1 min Go into a curtsey lunge and then hop to a curtsey lunge on the other side. Perform bicep curls as you jump. If you need to do remove jump. 30 secs - Penguins 30 secs Oblique crunches STRETCH Follow a stretch video! 7