Wednesday, March 16, 2011

SPARTACUS ABS AND CORE WORKOUT

Finally after hundreds of requests, I have finally created the first Spartacus Abs and Core Workout. This is an awesome 10 exercise workout that focuses on core and abs strength.








Perform one set of each exercise in succession. Each exercise is timed for 30 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 5 seconds to transition between stations, and then move onto the next exercise.


Take 2 minute break and finish 3 rounds on your abs day or do 1 set after a workout


SPARTACUS ABS AND CORE WORKOUT

SWISSS BALL ROLL UPS

SWISS BALL SIT UPS

SWISS BALL ROLL OUTS

SWISS BALL TWISTS (CHARLIE’S ANGELS)

AB SPRING UPS

AB BICYCLES

AB FLOOR CRUNCHES

AB SCISSORS

HIP THRUSTS

PLANK THRUST (BRIDGES)

Try this workout and please leave comments

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28 comments:

  1. On the plank thrust are you on your forearms?

    ReplyDelete
  2. Hey funk,
    For the ab spring ups, are you punching your abs when you reach the top , I didnt see exactly what you were doing with your hands,

    ReplyDelete
  3. Your core is more than just your spine. Your core is your entire trunk and consists of the shoulder and scapular stabilizers. When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level. Your core workout should include scapular and rotator cuff exercises.

    ReplyDelete
  4. Hey Funk,
    this workout is amazing! what size of swiss ball do you use? 65cm or 75cm? thank for answer

    ReplyDelete
  5. can you make a video of you doing the complete work out ?

    ReplyDelete
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