1000 Rep Abs Challenge by Daniela скачать в хорошем качестве

1000 Rep Abs Challenge by Daniela

1000 Rep Abs Challenge by Daniela “This workout has 5 groups with 7 exercises, 20 reps each. There is a started and a finisher that add a total of 300 reps. There are not many isolated ab moves here, but a lot of total body exercises where you always work your core. So keep it tight and have fun!!” ~Daniela **(Daniela’s original routine is in parenthesis) ** I will use: heavy, medium and light weights Ball 16” Elevation Starter: 50 toe touch crunch pulses 50 flutter kicks (2=1) 50 Mtn climbers (2=1) Group 1: 1. Burpee knee tucks 2. Leg raises to rev crunch 3. Jugglers 4. Left T-stand 10 dips + 10 toe touches (Elv left side plank dip) 5. Hammer curl to shoulder press to over head RL curtsy lunge 6. Pike in with ball or sliders 7. Tricep pushup on weights to alt rev fly Group 2: 1. Burpee tuck jump 2. Knees in press up abs (inchworm +plank walk) 3. Plank hops 4. Right T-stand 10 dip + 10 toe touches (Elv right side plank dip) 5. Wide curl to Y press to over head LL curtsy lunge 6. Knees in with ball (and kickthrough) 7. Goblet squat + knee twist (Overhead squat + tricep extension) Group 3: 1. Burpee + 4 oblique twist jumps at top 2. Ball pass (each pass is 1) 3. Oblique plank hops + frog hop 4. Russian twist 2=1 5. On Knees goblet squat and press to chop (Surrender + alt rev lunge + shoulder press) 6. Ball toe taps 7. Lateral raises on one leg (10/arm) Group 4: 1. Burpee + 4 mtn climbers 2. Weighted sit up 3. Jab cross jab, kick, heel grab 4. Eagle crunch (Side crunch left) 5. SL deadlift + close row +knee up+ hammer curl 10/leg (LL SL deadlift + close row +knee up+ hammer curl 6. Ball rotations (Ball roll out with elbows on ball) 7. T-arm bi curls to alt toe touch (RL SL deadlift + close row +knee up+ hammer curl) Group 5: 1. SL burpee (clap under jump at the top) 2. Gladiator get up (10/side) (Turkish Get up) 3. Alt Bulgarian tuck to elv pushup (10/leg) 4. V up abs (Side crunch right) 5. Sumo squat + upright row to T arms (Bicep curl to shoulder press to overhead sumo squat) 6. Roll back and jump for height 7. Alt Curtsy + SA row (alt overhead side lunge) Finisher: 50 plank jacks in tricep hold position 50 jackknives with weights (25/side) 50 higknees with T arms (2=1)