[highlight]Ausbb Workout Routine- Cardio/Abs
[/highlight]
Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups
These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises
Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.
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In this workout you will focus on this cardio interval routine on the treadmill followed by hitting the abs. Jump on the treadmill set it on a designated speed and a designated incline and then sprint foraround 30seconds, rest for 20 seconds. Then repeat the process. Continue this for 10-15 minutes.
[highlight]1) Vertical Knee Raises[/highlight]
1) Startwith your forearms resting on the forearm pads.
2)
While maintaining your legs on a hanging position, draw your knees up to your chest, then twist your knees towards your left forearm and then return to the starting position,
[ame="http://www.youtube.com/watch?v=4mA4Izx4dYA"]BODY-SOLID VERTICAL KNEE RAISE & DIP - #GVKR60 - YouTube[/ame]
[highlight]2) Weighted Decline Sit-Up[/highlight]
1)Sit on apparatus with lower leg secured under padded bar.
2)Hold weight to front of chest .
3)
Lower body back until hips are almost extended.
4)
Raise body by flexing hips until torso is upright.
[ame="http://www.youtube.com/watch?v=ZofTk8OuTKE"]How To Do Weighted Decline Sit-Ups - Great Exercise For The Abs - YouTube[/ame]
[highlight]3) Floor Wipers[/highlight]
[ame="http://www.youtube.com/watch?v=6RFJS8HE4dY"]CrossFit Birmingham: Floor Wipers Exercise - YouTube[/ame]
[highlight]4) Advanced Ab Rollout[/highlight]
[ame="http://www.youtube.com/watch?v=ATYdM_-TW5s"]RossTraining.com - Barbell Rollouts - February 2010 - YouTube[/ame]
[highlight]5) Jack Knives Toe Touches[/highlight]
1)Lie down with your back completely flat on the ground.
2)
Extend your arms above from your shoulders and lift your legs until they are straight up and down.
3)
Your hands and feet should be together, with your fingers pointed upwards.
4)
[ame="http://www.youtube.com/watch?v=I0EJnQlJqMU"]60 jack knife sit up - YouTube[/ame]
[/highlight]
Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups
These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises
Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.
[/highlight]
In this workout you will focus on this cardio interval routine on the treadmill followed by hitting the abs. Jump on the treadmill set it on a designated speed and a designated incline and then sprint foraround 30seconds, rest for 20 seconds. Then repeat the process. Continue this for 10-15 minutes.
[highlight]1) Vertical Knee Raises[/highlight]
1) Startwith your forearms resting on the forearm pads.
2)
While maintaining your legs on a hanging position, draw your knees up to your chest, then twist your knees towards your left forearm and then return to the starting position,
[ame="http://www.youtube.com/watch?v=4mA4Izx4dYA"]BODY-SOLID VERTICAL KNEE RAISE & DIP - #GVKR60 - YouTube[/ame]
[highlight]2) Weighted Decline Sit-Up[/highlight]
1)Sit on apparatus with lower leg secured under padded bar.
2)Hold weight to front of chest .
3)
Lower body back until hips are almost extended.
4)
Raise body by flexing hips until torso is upright.
[ame="http://www.youtube.com/watch?v=ZofTk8OuTKE"]How To Do Weighted Decline Sit-Ups - Great Exercise For The Abs - YouTube[/ame]
[highlight]3) Floor Wipers[/highlight]
- Hold a loaded barbell overhead, based on your level of strength.
- Start of the movement is with legs extended in the down position on the floor.
- Raise the legs to the left plate, then lower to the floor, then up to the right plate, then lower back down to the floor.
- that's one rep
[ame="http://www.youtube.com/watch?v=6RFJS8HE4dY"]CrossFit Birmingham: Floor Wipers Exercise - YouTube[/ame]
[highlight]4) Advanced Ab Rollout[/highlight]
- Begin in a standing position, then bend over to place your hands on the barbell, gripping it firmly
- Now begin SLOWLY rolling the barbell with your hands as far in front of you as you think you can manage, stretching your body into a straight position
- Again using your hands, slowly roll the barbell back towards your feet and return to a standing position
- Repeat steps 2 and 3 until you can no longer maintain correct technique
[ame="http://www.youtube.com/watch?v=ATYdM_-TW5s"]RossTraining.com - Barbell Rollouts - February 2010 - YouTube[/ame]
[highlight]5) Jack Knives Toe Touches[/highlight]
1)Lie down with your back completely flat on the ground.
2)
Extend your arms above from your shoulders and lift your legs until they are straight up and down.
3)
Your hands and feet should be together, with your fingers pointed upwards.
4)
[ame="http://www.youtube.com/watch?v=I0EJnQlJqMU"]60 jack knife sit up - YouTube[/ame]