8 NEW Abs and Core Circuits
by Funk Roberts, AB and Core Bundle For Fit Pros
If you were to take a quick survey of your fitness clients I bet you’re going to hear some version of the same thing over and over again…
“I want ripped abs!” or “I want a stronger abs and core”
No surprise, right?
The abs are your clients’ #1 trouble spot. And they’ve been looking for someone to help them get a six-pack.
They want to look good on the beach. They want to look good in their skinny jeans. But until now, other trainers have failed them.
A great way to add abs and core circuits to your sessions is to finish off the class with a 5-10 minute finisher that leaves their abs screaming and your clients coming back for more.
Today I am going to share 8 of my favorite abs and core circuits that you can add to the end of your bootcamp and group classes today…some have demo videos and others do not.
Workout 1 – Core Crusher Circuit – https://youtu.be/l177Tl2p2Ps
Perform each exercise for 30 seconds followed by a 5 second rest. Complete 1-2 rounds
- Plank Alt Arm Raises
- Plank Body Raise
- Side Plank Leg Lifts (Right)
- Side Plank Leg Lifts (Left)
- Plank with Alt Leg Lifts
- Spiderman Planks
- Side Plank (Right)
- Side Plank (Left) 1
- Walking Planks
Workout 2 – Bootcamp Abs Workout
Perform each exercise for 50 seconds of work followed by 10 seconds rest.
1 Plank Around the World (Alternate Leg and Arm Raises) 50 sec 10 sec
2.Leg V-Ups 50 sec 10 sec
3 Abs In and Out Twists 50 sec 10 sec
4 Alternating One Leg and One Arm V-Ups 50 sec 10 sec
5 Abs Walkouts 50 sec 10 sec
6 Lying Hip Raise Twists 50 sec 10 sec
7 Alternating Toe Touch Crunches 50 sec 10 sec
8 Reverse Crunches 50 sec 10 sec
Workout 3 – Combat Abs 500 – https://youtu.be/ZlPnFy6p8MA
Perform each exercise for 50 reps each one after the other for a total of 500 reps.
- Abs Circle Crunches – 50 reps (25 per side)
- Abs Spring Ups – 50 reps
- Plank Shoulder Touches – 50 reps (25 touches per shoulder)
- Hip Thrusters – 50 reps
- V-Ups to Star Ups – 50 reps (25 per exercise)
- Knee Grabs – 50 reps
- Russian Twists – 50 reps (25 per side)
- Plank Body Raise – 50 reps
- Air Knee to Alternating Knee to Chest – 50 reps (25 per side)
- Abs Bicycle Crunches – 50 reps (25 per side)
Workout 4 – 10 Minute EMOM Abs Circuit
This is a workout protocol that is common and popular in CrossFit WOD’s. “Every Minute On The Minute” means that you will perform each exercise for the prescribed reps one after the other. At the top of the next minute, you will repeat and try to complete the exercises and reps before the minute is complete. Depending on how fast you complete the reps before the minute is up, will be your rest time.
These circuits are all 10 minutes and perfect to end of your training session.
- Abs In and Outs 20 reps
- Reverse Crunches – 10 reps
Workout 5 – Cross Fit Abs Workout
Workout (For Time) Perform each exercise one after the other for time for 3 straight rounds.
1 Plank with Alternate Arm Raises 20 reps
2 Superman 10 reps
3 Hollow Rocks 10 reps
4 Ab Mat Sit Ups 20 reps
5 Russian Twists 20 reps
6 Alternating V-Ups (R leg, L leg, both Legs = 1 rep) 10 reps
Workout 6 – TRX Core Circuit – https://youtu.be/eGhNEDH9DpA
Perform each exercise for the prescribed reps and sets and them move onto the next exercise
- Oblique Leg Raises – Windshield Wipers 3 sets X 8 per side
- Suspension Crunch 3 sets X 10 reps
- Side Plank Hip Drop Right 3 sets X 8-10 reps
- Side Plank Hip Drop Left 3 sets X 8-10 reps
Workout 7 – Killer Dumbbell 6 Pack Abs Circuit – https://youtu.be/xu2fB2uFn-A
Killer Abs Workout with Dumbbells perform each exercise for 45 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds.
You can drop the dumbbells in the second round if needed.
- Abs rotational chops right
- Abs rotational chops left
- Abs rotations standing
- Abs Single Alternating V-Ups Right
- Abs Single Alternating V-Ups Left
- DB Flye Crunches
- Loaded Leg Raise and Thrust
- DB Sit up press
Workout 8 – Kettlebell Core Circuit
Kettlebell Core – perform each exercise for the prescribed reps one after the other. Rest for 30 seconds and repeat for 3-5 rounds
- KB Figure-8 to Hold 10 per side
- KB Windmill 5 per side
- KB Hollow Pull-Over 10 reps
The Ab and Core Bundle for Fit Pros!
20 Done for You COMPLETE Workout PROGRAMS!