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Week 4 of 16 Week AbsCreated by lamina007
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Workout Programs → Week 4 of 16 Week Abs
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Summary
1 Workout / 9 Exercises
12% Cardio / 88% Strength Training
Latest Exercisers
Workout Program Description
Strength and cardio mix. do all strength excercises in a circuit. 45-60 sec per excercise till you complete the circuit then do it again for 3-4 Sets. (Mon,Wed,Frid) Treadmill Intervals Tue,Thur,Sat Warm up 5 min. 1 min sprint, 2 minute moderate, for 3 consecitive times. then jog at a moderate pace for the remaining time.
Workouts
Week 4 of 16 Week abs
Description
Do the Strength excercises mon,wed,fri, and cardio on tue, thur, and saturday. Sunday should be a rest day.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Push-Ups - Feet on Exercise Ball 3 sets: 25 reps, 25 reps, 25 reps This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript... |
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Squats - Ball 3 sets: 30 reps, 30 reps, 30 reps The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ... |
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Cable Rope Rear-Delt Rows 3 sets: 20 reps, 20 reps, 20 reps There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt r... |
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Ball Floor Bridge 3 sets: 20 reps, 20 reps, 20 reps Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p... |
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Side Lateral Raise 3 sets: 30 reps, 30 reps, 30 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Tricep Extension - Overhead, Cable 3 sets: 25 reps, 25 reps, 25 reps Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y... |
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Crunch - Exercise Ball 3 sets: 45 reps, 45 reps, 45 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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Supermans 3 sets: 25 reps, 25 reps, 25 reps Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee... |
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Treadmill 4 mi / 00:30:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
Latest Users
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janelle185Jane Lusk from Hacienda Hights, California (24hour) |
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