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Posts tagged Rollout
Stability Ball Circuit for Abs and Legs
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You’re probably thinking two workouts per week at only 20 minutes are not enough to lose fat. To be honest, however, if you combine a great diet with those two workouts, then you’ll experience incredible changes. But, if you want to do a little more then you can do my favourite stability ball circuit on your off days. This is an excellent way to strengthen your abdominals as well as your hamstrings in a way that is hard to replicate with barbell and dumbbell exercises. This 10-15 minute circuit will be six exercises added on at the end of a Depletion workout or you can use it as a third workout and include intervals at the end. For the circuit, you will complete each exercise with no rest in between. Once you have completed a circuit, rest one minute and then repeat two to three times. For the stability ball circuit you will alternate between ab exercises and lowerback exercises. To start, you will do the stability ball ab rollout. What you want to do is place your knees on a mat, your hands on top of the ball, and then roll out and back in. Now, there are many different ways to do this exercise. For instance, you can roll out and back in quickly or you can go really slow on the way out and quick on the way back in. The important thing is to mix it up every time you work out. Also, be sure to keep your abs braced and your body in a straight line throughout the exercise. After the rollout exercise, you will do …
6 MINUTE ABS SUPERSETS
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This is the third system of 6-minute abs, and in it you will do two sets of supersets, two times each. To start out, you’ll do a side plank for 20 seconds on each side. For proper form, position your body in a straight line with your hips forward. When switching sides be sure to try and limit the rest period as much as possible. Immediately after the plank exercise go directly into stability ball rollout for five repetitions. So, with your knees on a mat, and your hands out in front on the ball, roll the ball out, stretching your abs, and then contract your abs to bring the ball back in. For this exercise you want to ensure your back is straight at all times. Now you will rest for 30 seconds and then go back and repeat the superset one more time. Once you’ve finished the first superset you’ll start the next set with the bird dog exercise. So, kneeling with your hands on the ground, you will raise the opposite arm and leg, holding the top position for 3 seconds. Then slowly bring back in and switch sides. Do this for six repetition per side. The second exercise of this last superset is the X-body mountain climber. From the push up position, you will then bring your knee across your body to your opposite elbow, back out and then switch sides. Once again, when you have completed all the reps for the mountain climber, take a 30 second rest and then do the superset one last time.Visit Turbulence Training to get your …
