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Abs and Forearms and CardioCreated by Escalade0282
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Workout Programs → Abs and Forearms and Cardio
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Summary
2 Workouts / 13 Exercises
24% Cardio / 76% Strength Training
Latest Exercisers
Workout Program Description
I looked at and experimented with probably 15 different routines and came up
with this combination. If you have any comments or suggestions to
improve this please post away!Thanks!!
I try and do 15 heel touchers then immediately go into 15 crunches then
immediately go into 15 cross bodies.
So a total of 45 reps in each 3
exercise set.
Each time I start a new set of this I switch the order of
the exercises. The most burn comes towards the end, so ending on ...
Workouts
Abs and Forearms
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Alternate Heel Touchers 3 sets: 15 reps, 15 reps, 15 reps Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel onc... |
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Crunch 3 sets: 15 reps, 15 reps, 15 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Cross Body 3 sets: 15 reps, 15 reps, 15 reps Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body ... |
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Wrist Curl - Barbell, Palms-Down 3 sets: 15 reps, 15 reps, 15 reps Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean forewa... |
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Wrist Curl - Barbell, Palms-Up 3 sets: 15 reps, 15 reps, 15 reps Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward... |
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Wrist Roller 2 sets: 10 reps, 10 reps Hold a wrist roller device straight in front of you, with your arms completely straight and parallel to the floor. Rotate one wrist at a time in order to roll the rope around the roller. Go until the ... |
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Tyson Shakers 1 set: 20 reps Stand with dumbbells at waist. Let the weight transfer back and forth from your pointer to pinky finger. This motion will cause the weight to tip back and forth, with your forearms flexing to control ... |
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Russian Twist 3 sets: 15 reps, 15 reps, 15 reps Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y... |
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Crunch - Decline Reverse 3 sets: 15 reps, 15 reps, 15 reps Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold t... |
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Crunch - Cable 3 sets: 15 reps, 15 reps, 15 reps Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais... |
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