Ab Essentials

User Workout Submitted by Mike McErlane

This quick 15 min ab plan will surely have you feeling the work put in days later. Here us the trick. Research has shown that fast movements during the first 8-12 reps when doing abs activates more muscle fibers in the Rectus abdominus. So for each ab exercise perform the first half of each set with fast constant reps then the last half slow and controlled 

Week 1

Day 1

Exercise Sets Reps Muscle Group
V-Ups With No Equipment 4 12 Abs
Laying On Ball Abdominal Crunch With Cable 4 15 Abs
Plank 3 30 Abs
Reverse Crunch/ Leg Lifts 3 10 Abs
Bent Over Cable Crunch 3 20 Abs