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Jump Rope Cardio & Abs Supersets

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Jump Rope Cardio & Abs Supersets
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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.











In this Ausbb Workout Routine we will be doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Compound superset. are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. You will focus on doing cardio and abs simultaneously. After each set of your ab exercise, you should immediately jump rope for one minute. Give yourself one full minute of rest and repeat




[highlight]1) Hanging Leg Raise[/highlight]





  1. Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your knees slightly bent and feet together. (If you have access to elbow supports--sling-like devices that hang from the bar--you may prefer to use those.)
  2. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.




[ame="http://www.youtube.com/watch?v=U6S-xTrtqGE"]Hanging Leg Raise - YouTube[/ame]


[highlight]2) Weighted Decline Sit-Up[/highlight]


  1. Set the decline bench to an angle of between 30 and 45 degrees (the more than angle, the harder the situps will be).
  2. Sit on the bench with your legs resting through the pads.
  3. Cross your arms across your chest and lean back until your back almost touches the bench.
  4. Raise yourself back up until your upper body is vertical, then lower again
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[ame="http://www.youtube.com/watch?v=kQxtxgFIgBM"]Decline Bench Weighted Sit Ups (Josh Wilson) - YouTube[/ame]





[highlight]3) Double Crunch[/highlight]




1)Lie down with feet bent. Place hands behind your head.
2)Simultaneously crunch the abdomen and bring knees toward the chest.
3)Return to the starting position and repeat the exercise.




[ame="http://www.youtube.com/watch?v=IOoCeR4YVks"]Double Crunch - Ab Exercise - YouTube[/ame]




[highlight]4) Cable Torso Rotations With a Twist



1) Stand with arms at shoulder height, arms bent
2) Slowly twist your torso without straining and look behind. Repeat in the opposite direction


[ame="http://www.youtube.com/watch?v=gfV7YTysues"]Standing Cable Torso Rotation - YouTube[/ame]





[highlight]5) Lying Hip Thrust[/highlight]




  1. Lay on mat (face up), hands placed by sides for greater support (advised), or behind head (harder option).
  2. Slightly fixed bend at knee, and flex at hip to bring thighs up so that they are perpendicular to the floor.
  3. Raise buttocks off the floor by flexing at the waist.
  4. Once peak contraction is reached, slowly control hip back to starting position.



[ame="http://www.youtube.com/watch?v=D5MGq5juH_0"]Pete - Lying Glute Hip Thrust at Bench - Men - YouTube[/ame]
 
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