FFT Ab and Cardio Workout

Hi Guys,

Chris here to talk about today's Feel it till Fricken Tuesday ab workout.

It looked like this:

Cardio

• We started on the treadmill for a 15 minutes to warm-up

Core

• Plank for 5 sets of 30 second hold
• Cobra for 5 sets of 30 second hold
• Supermans (starting on hands and knees extend alternate arm and leg) for 5 sets of 30 second hold on each side
• Side plank for 5 sets of 30 second hold on each side (raise outside leg on last set)

Abs

• Hanging leg raises - 3 sets of 12
• Superset the following 3 exercises for 3 rounds:

-Roman chair leg raises 10 reps full range of motion 10 reps upper-half range only
-Stability ball / medicine ball cross crunches 10 reps on each side (balance on stability ball with handled 12lb medicine ball overhead. Crunch down to each side for one rep bringing the medicine ball back above the head in the middle of each rep)
-Machine crunches 20 reps (last rep hold maximum contraction for three deep exhalations)

Cardio

• StairMaster for 30 minutes (periodically reduce the speed and take deep steps with a focus on contracting the abs and feeling the pull on the lower portion of the abs)
  
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