Try this at home workout

• SANTANA PLANKmax.
• DIAGONAL PLANK JUMPmax.
• STEP UPS ON LEFT LEG30
• STEP UPS ON RIGHT LEG30
• DUCK UNDERmax.
• SIDE TO SIDE HALF PUSH UPmax.

Get your gear for this workout here:

• INTERVAL TIMERGet your equipment here

Today’s workout takes only about 10 minutes and is divided into 3 parts. The first and the 3rd part of this workout are  4 minutes of interval training and we will do some Step Ups in between. You will need your Gymboss Interval Timer as always, exercise mat, and a chair.

Part 1 - 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.

1. Santana Plank: 20 reps, 20 reps

2. Diagonal Plank Jump, 18 reps, 18 reps

Part 2 – 30 Step Ups on each leg (you will need a chair for this exercise). You can follow the reps along with me.
3 minutes and 10 seconds

Part 3 – 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.

1. Duck Under: 16 reps, 15 reps

2. Side to Side Half Push Ups: 16 reps, 13 reps

Santana Plank

Diagonal Plank Jump

Step Up

Duck Under

Side to Side Half Push Ups

Did you enjoy this post? Buy me a cup of coffee :)

View Comments | Share :  

Medal of Honour abs workout

• 1. LEG ELEVATED PLANK WITH HIP CIRCLEmax.reps during 50 second interval
• 2. SUPER STAR BODY SPRINGmax.reps during 50 second interval
• 3. ELBOW PLANK/SIDE PLANK LIFT - LEFT SIDEmax.reps during 50 second interval
• 4. ELBOW PLANK/SIDE PLANK LIFT - RIGHT SIDEmax.reps during 50 second interval
• 5. LEAPING MOUNTAIN CLIMBERmax.reps during 50 second interval

Get your gear for this workout here:

• INTERVAL TIMERGet your equipment here

Instructions:

Set your interval timer for 15 rounds and two intervals. The first interval is 10 seconds (your rest interval) and the second interval is 50 seconds. You will complete a circuit of 4 exercises three times and your goal is to do as many reps for each exercise during the 50 second intervals. Use your 10 seconds of rest to write down your reps. This entire workout takes only 15 minutes so make sure to push yourself to the limit. Every exercise from this workout will target your abs a thousand times more than some crunches, however don’t forget that working out itself won’t help you to lose fat unless your are paying attention to your diet. Check out the Rock Your Diet category, because I have been sharing the best diet strategies that I have come across so far.

LEG ELEVATED PLANK WITH HIP CIRCLES

my score:

14, 16, 16

check out the video tutorial for the: SUPER STAR BODY SPRING

my score: *didn't do spring this time b/c my back hurt*

24, 30 ,31

check out the video tutorial for: ELBOW PLANK/SIDE PLANK LIFT – LEFT AND RIGHT SIDE

my score: *forgot to do the elbow plank*

Left – 16, 16,16

Right – 16, 17, 16

check out the video tutorial for the LEAPING MOUNTAIN CLIMBER

my score: 35, 34, 34