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Upper body and Core workout
Exercises Sets Reps
Push ups 3x15
Lying leg lifts 1x20
Reverse crunches 2x20
Crunches 3x20
Bicycle abs 2x30
Lying hyperextensions(superman) 1 12-15
Lying leg lifts: Lie on the ground facing upwards and place hands underneath your buttocks. Raise your legs 18 inches high and lower them slowly to 12 inches and back this consists of one rep. Keep your lower back touching the ground and use your lower abdominal muscles to slowly move your legs up and down.
Reverse crunches: Lie on your back and raise your knees and bend them to form a 90 degree angle in the air. Slowly bring them to your chest while feeling your lower abs contract then return them to their initial position this consists of one rep.
Bicycle abs: Lie in reverse crunch position and bring your right elbow towards your left knee at the same time your right leg should be straight, then straighten your left leg and bring your left elbow towards your right knee. This should form the motion of riding a bicycle, this exercises will provide a great burn if done fast so start slow and through the weeks go faster.
Lying hyperextensions: Lie on your stomach and raise your torso and legs off the ground at the same time. This should create the illusion of you flying in the air like superman.
Meant to work lower back muscles.
Increases each week
Pushups: +5 reps per set
Lying leg lifts: + 5 reps per week
Reverse crunches: +5 reps per set
Crunches: + 5 reps per set
Bicycle: +5 reps per set
Lying hyperextensions: do 12-15 for the first two weeks then add another set, do this for 2 more weeks and then add 5, etc. So it would be 1 set of 12-15, 1 set of 12-15, 2 sets of 12-15, 2 sets of 12-15, 2 sets of 17-20...
Rest 1 minute between exercises, at most 30 secs between sets. You’ll benefit more if you do the abdominal workout with less rest. Do not change order of exercises !!!!!!!
Do this workout three times a week ex: MonWedFri. Always have a day of rest in between. Warmup for 5 mins at least and stretch all worked muscles after the workout.
For best abdominal results decrease fat intake, drink more water, add a cardiovascular workout 3 times a week such as basketball and eat a lot of fruits and vegetables. For building your upper body eat more protein. To boost metabolism eat 5-6 meals a day, they can be small meals.
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