P90 : AB Ripper A

Overview

This is an 8 minute ab workout with 9 moves, and by the end you will have really worked your core.

Advice

Follow Tony’s advice, really pay attention to your form to get the most out of it, and if you need to modify do so, there’s no harm in that. Once you get going and feel good, push yourself the last few reps to make gains.

Equipment

  • Water
  • Towel
  • Mat

Pros

Each move ends up hitting all the right spots in your core, and this is a great A series to get you ready for the B and the C.

Cons

It is only 8 minutes, so those that find this easy might wish for a longer workout, but remember, you are working up to B and C, so hang tight.

Moves

Pac Man – On back, hands behind head, crunch upper body and lower body together in a crunch. Knees touch elbows

Plantain Roll – On floor on your side, hands above your head and off the ground, with your legs together and in the air, you roll onto the other side keeping your arms and legs in the air.

Ish Combo – on back, palms on ground, arms straight. Lift straight into the air, legs spread open, then close, then pull legs higher in the air and back to the middle.

Rope Climber – On back legs in the air above your body, with your arms you will pretend as if you are climbing a rope, reaching with alternate hands toward your feet.

Pike Crunch – On back, arms out to the sides, legs bent in the air, bring yours arms together in the air as you bring your legs in toward your head.

Circle Crunches – Hands behind head, on your back, legs bent with feet on the ground. Bring your upper torso up and around in a circle.

Bridge Crunch – On backs, heals on the ground. Heals together, roll lift, down and pelvis up.

Triangle Crunches – On back, heals on the ground. Arms straight and in front with fists, reach foward, then reach left, Center, and right.

Roller Bike – On your bottom, arms hugging knees, roll onto your back and up, hands behind head and touch elbow to opposite knee, repeat.

Bug Crunches – On back, heal on ground with other leg in the air, on command reach opposite arm to the floor on the side of the leg in the air. repeat to the opposite side.

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