Standing barbell military press : 3 x 6 - 10: 60: Incline bench dumbbell curl. Think ankle weights for leg raises, or a 45-pound plate for crunches. Warming up helps get blood flowing throughout your body. Learn exercises and stretches for your workout routine in this fitness video. High Frequency. Dumbbell Flyes 4 sets of 10 reps . I think the better question is which one works your tummy and doesn’t weaken your low back? This routine uses modified supersets. Crunches. Set up on your side with one forearm resting on the floor at a 90-degree angle and your legs bent, so your weight is on your lower knee (A). Sat: arms Reverse grip barbell bicep curl (3x12) one arm preacher curl (4x20,15,12,8) reverse grip tricep pull down (4x15) ez bar preacher curl (4x15,12,10) skull crusher (4x12,10,8) hammer curl (3x12) dumbbell overhead extension (3x12) medicine ball crunches super set with lying leg raises 4x15. Leg Raises. Kurek's other go-to ab exercises include leg raises, cable crunches, crunches, and lying leg raises. Bring arms out to sides with elbows bent at 90 degrees. Swim for 1 km, and if you have time and energy, do another 1 km. Crunches and Lying Leg Raises – There is nothing fancy about these. Lifting your legs as you do crunches increases the muscle activation, increasing the benefits of the move. Some people find weighted work to be ideal, while others find the opposite. In these studies there is a comparison between a supine trunk raise (or curl up, a crunch where the chest is raised towards the knees while maintaining leg position) and a posterior pelvic tilt exercise (a lying leg raise, where the pelvis is tilted towards the chest while maintaining upper torso position). CBN.com – If you are hoping to get your tummy tighter the question that always comes up is which is better, crunches or leg raises? You want the abs to do the work so take your time with these, too. Lying leg raise With extra band resistance, if possible 3 to failure Weighted crunch on BOSU ball 3 to failure OPEN-WATER SWIM: 1-2 KM WARM-UP 5 min., easy pace MAIN SET Slowly build up to 6/10 effort, steady but still relaxed overall. Lying crunches where your right elbow touches your left knee and vice versa. Lying Leg Raises / Lifts – WorkoutLabs Exercise Guide. Standing dumbbell hammer curl. Day 1: Push Day. Bikini-4 sets 30 bands single leg back/side, lying leg lifts, Hydrants, step ups, sumo db squats, lunges, squat curl, jump squats. fff YO^QhOdWZQW]U Ymm WEEK 15 WORKOUTS CYCLING WARM-UP 10 mins, easy pace MAIN SET 2 … Single-leg Standing Leg Curl; Rope Ab Crunch: 4 sets, 10 reps, 2.5 min. All leg raise exercises improve the flexibility of both your abdomen and hips area since they involve constant joint movements. Leg press seated leg curl. Leg Curls Superset with Knee Raises. Rear Foot Elevated Bulgarian Split Squat 3 15 - 20 Ball Leg Curls or Glute/Ham Raises 3 15 Superset Box Jumps 3 15 Single Leg Calf Raises or Squat Calf Raises 3 20 Superset Bicycle Crunches 3 20 Lying Leg Raises 3 20 To be performed on 3 non-consecutive days of the week (e.g. At home: Sit ups with hanging/lying knee or leg raises. With your feet together, lift your legs with a slight bend in the knees until they are just short of perpendicular to the floor. 2 sets. My favorite superset in the gym: Heavy cable crunches with hanging knee/leg raises. There Are Many Ways To Implement This Routine. ARMS ROUTINE. SUPERSET lying leg raises and crunches, resting 30-40 seconds between each superset. Optional: Decline sit ups. SUPERSET of slow-and-hold for 20 reps followed by 10 fast with no hold for medicine ball crunches; then perform 20 reps of regular lying raises followed by 10 reps where you lift your butt off the ground. 20 minutes. Lying Leg Curls, Superset with: Stiff Leg Deadlifts (Dumbell or Barbell) - 3-4 Supersets of each Squats (Barbell)-4-5 sets ASS TO GRASS, FINISH WITH A BIG DROP SET! Dumbbell Bicep Curl 4 sets of 10 reps . A. Crunches. They also improve your posture since every leg workout adds support to your mid-section. Superset bicep and triceps for all exercises. Barbell Squat leg curl. Superset 1 Standing Cross-Body Crunches. Nov 8, 2016 - Lying leg raises / lifts is a gym work out exercise that targets abs and also involves lower back. The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. Performing strength training exercises, such as crunches and leg lifts, can help you to maximize development and growth for all four abdominal muscles. rest *Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Lower to the starting position without letting your heels touch the floor and repeat. Superset - 30 seconds rest between each set. 30 Secs rest between Supersets. Remember the rules of the Superset; your abs are going to be on fire after this! This lets you stretch muscles to their maximum potential without feeling strained when climbing stairs or performing lunges. How to: Start in a standing position with feet shoulder-width apart. and everyone swears by the ab wheel. Reverse Lunge One legged romanian deadlift. rest; Seated Calf Raise superset with. Calf Raises Leg Raises & Crunch superset Bent Over Lateral Raises Lateral Raises Dumbbell Shoulder Press. The lying floor leg raise is a variation of the abdominal crunch and an exercise used to isolate the muscles of the abdomen. Weighted Russian Twists. Continue this pattern until all sets are done, then move to the B exercises. In the workout, lying leg curls is listed. Goblet Squat Two dumbbell Romanian deadlift. 3 Sets/20 + 10 Sets Cardio. Enhances balance and stability. The lying floor leg raise is a flexion based exercise which keeps the lower abdominal muscles under constant tension during the entire range of motion. "Using higher rep ranges has always given me better overall results than doing heavier weighted sets," he notes. The leg raise is performed while lying face up on the ground with your hands slightly out to your sides palms down on the floor for support. 10 reps. Make sure those shoulders come up and off the ground with every rep! In this type of superset, perform the first exercise (for example, A-1), rest 90 seconds, perform the second exercise (for example, A-2), rest 90 seconds, and then go back to exercise A-1. Dips - Chest Version 1 set of 15 reps. Pushups 4 sets of 20 reps. Superset - 30 seconds rest between each set. 3 sets. Saved from workoutlabs.com. .. Hanging straight leg raise. 20 reps. 30 sec rest. Twisting Crunch: 4 sets, 15 rest, 2 min. M/W/F). 2. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. Instructions: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 3 sets it lasts 60 minutes. Front squat Romanian deadlift. Raised-leg crunches are a variation on the traditional crunch you've probably used to keep your abs strong and toned. Superset: Incline Lying Leg Raises- straight legs & Cable Crunches Superset: Standing Straight Bar Curls & Standing Single Arm High Cable Curls Standing Calf Raises (100 reps in as few sets as possible) Deadmill HIIT 5x 15:45 Deadmill HIIT 5x 15:45 ~BIG DAY~ Lying leg lifts - reps 20 - 25 Toe touch - reps 20 - 25 Lying clam - reps 20 - 25 crunches - reps 20 - 25 side crunches reps 20 - 25 each side mason twist - reps 50 Abdominal Air Bike - reps 50 2 cycles rest for 30 sec and repeat Wednesday no rest between exercise until the end of the cycle Chair Leg Raises weighted - reps 15 - 20 Flat Bench Lying Leg Raise 1 set to failure. 2 sets. Lower the feet so that they hover an inch off the ground, and then lift them back up! 5 Sets/20 Sets GETHIN’S GO-TO: One of my less common tips is that I recommend you try to sleep with your arms straight after training your biceps and triceps. Targeting: obliques. Lying Leg Curl: 3 sets, 10 reps, 3 min. Sometimes, he says, it's about knowing your own body and what it responds to best. Bicycle crunch : 3 x 10: 30 Work out your leg muscles. Lying leg raises + butt-raise variation. 0:30 rest. A. 1. Crunches 1 set to failure. Cardio. Quad – Hamstring supersets Leg extension Leg curl. Crunches or Leg Raises for Your Abs By Dr. Len Lopez Nutrition and fitness expert . Crunches Hanging/lying leg raise Standing dumbbell obliques Cable crunches Cable rotation Plank (1 set to failure) Workout 1: Chest and triceps. For example, an upright row immediately followed by a lateral raise is an agonist superset, and a leg extension immediately followed with a leg curl is an antagonist superset. If you wish to do them as a superset for a challenge or to save time, start with the leg raises. Lastly, you’ll be supersetting your hamstrings with a lower ab exercise. Crunches 4 X 25-30 reps Lying Leg raises 4 X 25-30 reps Jogging on treadmill 25-30 minutes. 1. 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