a) Windshield wipers (or Russian twist holding a medicine ball)
10 wipes or twists
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Day 5 · Cycle 1
20 Minute Abdominal HIRT
HIRTAbs
A 20 minute abdominal HIRT routine.
5 minute super-sets · 120 seconds rest
Warm-up: 5 minute kickboxing warmup technique
Block timer
Round 1 / 2
5:00
Work
Block 1
Super-set 1— as many rounds as possible in 5 minutes
Diagram & technique
b) Situps w/ medicine ball on chest
20 sit ups
w/ medicine ball on chest
c) Ab wheel roll outs to the left, straight, right, repeat
15 roll outs(5 at each angle)
d) Jumping squat thrusts
10 thrusts
Super-set 2— as many rounds as possible in 5 minutes
a) Windshield wipers (or Russian twist holding a medicine ball)
10 wipes or twists
b) Situps w/ medicine ball on chest
20 sit ups
w/ medicine ball on chest
c) Ab wheel roll outs to the left, straight, right, repeat
15 roll outs(5 at each angle)
d) Jumping squat thrusts
10 thrusts
Finish with: 5 minutes of non-stop kickboxing combinations