Nancy with 20lb KB

I mentioned on Facebook today that I was going to do an Ab Blast workout.  One of my FB friends was curious about what that was comprised of so without further ado, here’s an ab workout sure to make you sore the next day:

Equipment Used:

Mat (for floor work)

20lb KettleBell

10lb KettleBell

5lb Medicine Ball

Ab Straps

Ab Wheel

The Routine Explained:

I’m into Giant Supersets lately where I will move from exercise to exercise without a rest and when I hit the end of a cycle, I’ll repeat, often adding reps.  The point of this is to create a huge overload for my core.  Please realize that I’m in exceptional shape so a routine as I do will cause me some muscle soreness the next day or two but is not going to harm me.  However I will warn that this routine is NOT for beginners!

Movement is actually very controlled and slow for all moves but the KB swings.  This increases the intensity and makes me really focus on the ab muscles I’m working.

This is the top end of a kettlebell swing

First warm up.  I take 5 minutes of gradually increasing movement the focus is to get the blood moving to my muscles and to breathe deeply so the blood is well oxygenated.

Part 1- Cycle 1

Ab Crunches – 30

Reverse Crunches (Heels to the Heavens) – 25

Oblique V-ups – 20 each side

KettleBell Swings – 25 swings with 20lb KB

Rest 30 seconds then start Part 1 – Cycle 2

Ab Crunches – 35

Reverse Crunches – 30

Oblique V-ups – 25 each side

KettleBell Swings – 30 swings with 20lb KB

Rest 30 seconds then start Part 1 – Cycle 3

Side Raises with Ab Straps (works obliques)

Ab Crunches – 50

Reverse Crunches – 50

Oblique V-ups – 30 each side

KettleBell Swings – 50 swings with 20lb KB

Rest 2 minutes

Part 2 – Cycle 1

Ab Wheel – 15 reps

Ab Straps – 15 front leg lifts

Ab Straps – 10 side raises each side

Side Ab Extensions with 10lb KettleBell – 15 extensions per side

Seated Wall Squats with  5lb Medicine Ball Crushes – 15 crushes

Rest 30 secs then start Part 2 – Cycle 2

Front leg raises with ab straps (this hurts!)

Ab Wheel – 15 reps

Ab Straps – 15 front leg lifts

Ab Straps – 10 side raises each side

Side Ab Extensions with 10lb KettleBell – 15 extensions per side

Seated Wall Squats with  5lb Medicine Ball Crushes – 15 crushes

Rest 30 secs then start Part 2 – Cycle 3

Ab Wheel – 15 reps

Ab Straps – 15 front leg lifts

Ab Straps – 10 side raises each side

Side Ab Extensions with 10lb KettleBell – 15 extensions per side

Seated Wall Squats with  5lb Medicine Ball Crushes – 15 crushes

Finish Off with 50 KB Swings with 20lb KettleBell

Enjoy the pictures I’ve uploaded here showing me with my 20lb Kettlebell and ab straps.