Coach Andreas
Bodybuilding, Strength & Conditioning, Functional Fitness, General FitnessThis is a month Ab program.
6 days per week.
1 sessions per week
Must use App app to view and log training
Program Training
A
Jog
1 x 5:00
B
Pull-Up
3 x 10
C
Hanging Knee Raise
3 x 15
D
Swiss ball knee roll in
E
Russian Twist
3 x 30
F
Kneeling cable crunch
3 x 15
G
Back Extension
3 x 15
H
Front Plank on Elbows
3 x 1:00
A1
Walk
1 x 5:00
A2
Jog
1 x 30:00
A3
Walk
1 x 5:00
A
Jog
1 x 5:00
B
Captain chair knee raise leg
3 x 15
C
DB Side Bend
3 x 15
D
Dumbbell Suitcase Crunch
3 x 15
E
Reverse crunch
3 x 15
F
Swiss ball knee roll in
3 x 15
G
Kneeling cable crunch
3 x 30
H
KB Figure 8
I
banded pallof press forward
J
cable pallof press
6 x 8
A1
Stairs climber machine
1 x 5:00
A2
Stairs climber machine
8 x 0:30
A3
Stairs climber machine
1 x 5:00
A
Jog
1 x 5:00
B
ABB wheel roll out
3 x 10
C
Inverted Row
3 x 15
D
straight Leg Lift with Hip Raise
3 x 15
E
Landmine Bar Twist
3 x 30
F
Otis up disk sit up
3 x 15
G
Mountain Climber
3 x 30
H
Shoulder Taps
3 x 30
A1
BW side V Sit
3 x 20
A2
Dead Bug
3 x 20
A3
BW Plank Side (alt)
3 x 20
B1
BW Crunch Pike
3 x 20
B2
BW Hollow Body Bicycle
3 x 0:30
B3
BW Plank Side (alt)
3 x 20
C1
BW Floor Windshield Wipers
3 x 20
C2
BW Super Atomic Sit Up
3 x 20
C3
BW Seagulls
3 x 20
