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Workouts

[9.14.18] Today's ABWOD

September 14, 2018 1 min read

4 Rounds:

21 FLUTTER KICKS
15 RUSSIAN TWISTS
9 V UPS

4 Rounds. 21-15-9 of each. Looks easy. The movements aren’t difficult, but the combination and rep scheme, plus the addition of weight make this tough. Enjoy! 

Use a med ball for all movements: 10-20#. Scale down to a lighter med ball or no weight if...

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[9.12.18] Today's ABWOD

September 12, 2018 1 min read

4 Rounds:

10 GHD SITUPS
15 GHD RUSSIAN TWISTS

Finisher:
30 GHD BACK EXTENSIONS

All GHD exercises for this one! This one should be quick. Feel free to add weight as pointed out in the workout notes. The GHD Back Extensions are meant to be a “finisher” after you have...

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[9.10.18] Today's ABWOD

September 10, 2018 1 min read

3 Rounds:

30 SEC HANGING LEG RAISES
30 SEC HANGING L SITS
5 HOLLOW ROCKS
10 MOUNTAIN CLIMBERS
15 SUPERMANS

Today’s ABWOD – now featuring hanging movements. More hanging ab and core work is cooking up which you’ll see in later cycles. Guess what? They still suck. If you can’t...

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[9.7.18] Today's ABWOD

September 07, 2018 1 min read

1 Round:

50 FLUTTER KICKS
15 V CRUNCHES
50 ABMAT SITUPS
15 V CRUNCHES
50 OBLIQUE V UPS
15 V CRUNCHES
50 RUSSIAN TWISTS
15 V CRUNCHES
50 HIP RAISES...

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[9.5.18] Today's ABWOD

September 05, 2018 1 min read

3 Rounds:

9 HOLLOW ROCKS
12 FLUTTER KICKS 
15 SCISSOR KICKS
9 V UPS
12 BACK EXTENSIONS
15 SUPERMANS

I love this workout! You’ll feel the burn through the first three movements, no question, but...

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[9.3.18] Today's ABWOD

September 03, 2018 1 min read

4 Rounds:

10 GHD SITUPS
15 SIDE PLANK ROTATIONS
30 MOUNTAIN CLIMBERS

In today’s ABWOD, we are introducing two of the more challenging movements you’ve seen thus far: GHD Situps and Side Plank Rotations. If you do not have access to a GHD then you can sub V Ups or AbMat Situps instead and consider increasing the...

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[8.31.18] Today's ABWOD

August 31, 2018 1 min read

3 Rounds:

30 SEC BAND ANTI-ROTATION HOLDS (EACH SIDE)
10 AB ROLLOUTS
30 SEC HOLLOW HOLDS
30 SEC FLUTTER KICKS (IN HOLLOW POSITION)
10 AB ROLLOUTS

I’m actually a huge fan of the anti-rotations holds with bands. At some point, I’ll explore and experiment with more band work for core strength. In this case...

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[8.29.18] Today's ABWOD

August 29, 2018 1 min read

3 Rounds:

9 V UPS
12 FLOOR WIPERS
15 V CRUNCHES
18 BICYCLE CRUNCHES

This is the same rep scheme as the first workout, but these movements are a harder. Trust me. That’s why there is no weight required for this one. Once again, you always have the option to...

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[8.27.18] Today's ABWOD

August 27, 2018 1 min read

3 Rounds:

20 SEC PLANK (ON ELBOWS)
10 SEC PLANK (ON ARMS)
20 MOUNTAIN CLIMBERS
10 CHATURANGA RUN
20 MOUNTAIN CLIMBERS
10 SEC PLANK (ON ARMS)
20 SEC PLANK (ON ELBOWS)...

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[8.24.18] Today's ABWOD

August 24, 2018 1 min read

3 Rounds:
30 seconds each exercise

HOLLOW HOLDS
HOLLOW ROCKS
FLUTTER KICKS 
SUPERMAN PLANK

Don’t let the simplicity of this one fool you! If you read carefully, you are essentially in contraction for...

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[8.22.18] Today's ABWOD

August 22, 2018 1 min read

2 Rounds:
30 seconds each exercise

BICYCLE CRUNCHES
RUSSIAN TWISTS
OBLIQUE V UPS
SIDE PLANK
MOUNTAIN CLIMBERS
SIDE PLANK
OBLIQUE V UPS...
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[8.20.18] Today's ABWOD

August 20, 2018 1 min read

3 Rounds:

9 V UPS
12 V CRUNCHES
15 RUSSIAN TWISTS
18 ABMAT SITUPS

This is the first ABWOD written and published! It’s a pretty straightforward workout with fundamental and common ab exercises. As you will see in the workout notes, this one calls for a med ball! While the...

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