a) Windshield wipers (or Russian twist holding a medicine ball)
15 wipes or twists
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Day 19 · Cycle 1
20 Minute Abdominal HIRT
HIRTAbs
A 20 minute abdominal HIRT routine.
7 minute super-sets · 90 seconds rest
Warm-up: 5 minute kickboxing warmup technique
Block timer
Round 1 / 2
7:00
Work
Block 1
Super-set 1— as many rounds as possible in 7 minutes
Diagram & technique
b) Situps w/ medicine ball on chest
25 sit ups
w/ medicine ball on chest
c) Ab wheel roll outs to the left, straight, right, repeat
21 roll outs(7 at each angle)
d) Jumping squat thrusts
12 thrusts
Super-set 2— as many rounds as possible in 7 minutes
a) Windshield wipers (or Russian twist holding a medicine ball)
15 wipes or twists
b) Situps w/ medicine ball on chest
25 sit ups
w/ medicine ball on chest
c) Ab wheel roll outs to the left, straight, right, repeat
21 roll outs(7 at each angle)
d) Jumping squat thrusts
12 thrusts
Finish with: 5 minutes of non-stop kickboxing combinations