50:10 Interval Abs Circuit: (20 minutes)

You will complete 4 rounds of a 50:10 Abs interval workout
consisting of 5 total body abs exercises. There are 3 levels for
each exercise. The 1st exercise listed is a level 1 or beginner
exercise. The 2nd exercise listed is an intermediate exercise and
the 3rd exercise listed is an advanced exercise. Each round of 5
exercises takes 5 minutes to do. If you’re short
on time and want to get a quick 5, 10 or 15 minute workout in.
“Well-ah”,
you’ve got it. Rest 1 minute upon completing all
4 rounds, before moving on to the cool down stretch or to the next
activity..

A1: (L1) Straight Leg Sit Ups, (L2) Straight Leg Sit Ups w/
Hands Behind Head (L3) Straight Leg Sit Ups w/ DB Overhead
A2: (L1) Supported Leg Lowers, (L2) Alternate Leg Lowers (L3)
Alternate Leg Lowers w/ Opp Arm Reach
A3: (L1) Kneeling Long Plank w/ Alt Sho Tap (5 sec holds), (L2)
Long Plank w/ Alt Sho Tap (5 sec holds), (L3) 1-Leg Long Plank w/
Alt Sho Tap (5 sec holds)
A4: (L1) Side Plank on 1-Knee w/ Elbow to Knee Touch-5 count holds,
(L2) Side Plank on Feet w/ Elbow to Knee Touch-5 count holds, Side
Plank on Top Foot w/ Opp Elbow to Knee Touch-5 count holds
A5: (L1) Tall V-Sit Diagonal Raise w/ ½ Straight
Legs, (L2) Tall V-Sit Diagonal Raise w/ Bent Knees, (L3) Tall V-Sit
Diagonal Raise w/ Piked Legs

• Repeat circuit for a total of 4 rounds; rest
1min before starting static stretching.