Sunday, November 21, 2010

PSYCHOSOMATIC NINJA TURTLES "SHREDDER AB WORKOUT"

YUP, BRINGING BACK SHREDDER FROM NINJA TURTLES!! HERE IS A QUICK AB ROUTINE YOU CAN FINISH WITH AFTER A WORKOUT. FOCUSES ON GETTING YOU LENGTH/PROPORTION IN YOUR ABS BECAUSE OF ALL THE HANGING EXERCISES. THIS ALSO GETS YOU RIPPED AND SHREDDED!

WEEK 1 = 1x's
WEEK 2 = 2x's
WEEK 3 = 3x's

*Everything is done back to back as fast as possible. Beat your time every time throughout the week. Should be done at least 3x's per week for weeks 1-3*

READY.... SET... GO!!!!!!!!

Hang leg raise 25 reps
60 sec plank
Rest 30 sec
Hang leg raise 25
60 sec plank
Rest 30 sec
Hang leg raise 25 (right side)
Right side plank 45 sec hold
Rest 30 sec
Hang leg raise 25 (left side)
Left side plank 45 sec hold


Rest 2 Minutes..

Weighted Sit-up (10-45 lbs) 20 reps (works best if someone holds your feet)
Hang Flutter Kicks 50 reps(legs parallel with ground, knees locked, toes pointed)
Rest 1 min
Weighted Sit-up (10-45 lbs) 20 reps (works best if someone holds your feet)
Hang Flutter Kicks 50 reps (legs parallel with ground, knees locked, toes pointed)
Rest 1 min
Weighted Sit-up (10-45 lbs) 20 reps (works best if someone holds your feet)
Hang Flutter Kicks 50 reps (legs parallel with ground, knees locked, toes pointed)

Rest 2 Minutes..

Hang knee tucks with trunk twist (tick toks)... 1 min
Rest 20 sec
Hang knee tucks with trunk twist (tick toks)... 1 min
Rest 20 sec
Ninja Jumps 20 reps (a rocket with knee tucks, jump as high as you can, land and absorb the impact with your muscles NOT your joints.)
Rest 20 sec
75 crunches

Repeat 2x's on week 2 and 3x's on week 3. Let me know how fast you complete it. Remember the Rest times are only suggested, if you can do it faster do it faster! Let me know if you have any questions!

Brad Schneider
PSYCHOSOMATIC FITNESS
(520) 904-1652

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