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    Hanging Leg Raises Sets: 3 Reps: 20 Rest: None: Superset 1

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    Mike Brend
    The document describes two supersets of bodyweight exercises. Superset 1 includes 3 rounds of hanging leg raises followed by side planks without rest in between. Superset 2 includes 3 rounds of barbell rollouts followed by medicine ball woodchops without rest between exercises in each round, with 60 seconds of rest between rounds.

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    Hanging Leg Raises Sets: 3 Reps: 20 Rest: None: Superset 1

    Uploaded by

    Mike Brend
    34 views1 page
    The document describes two supersets of bodyweight exercises. Superset 1 includes 3 rounds of hanging leg raises followed by side planks without rest in between. Superset 2 includes 3 rounds of barbell rollouts followed by medicine ball woodchops without rest between exercises in each round, with 60 seconds of rest between rounds.

    Original Description:

    10-Minute Ab Circuit

    Original Title

    10-Minute Ab Circuit

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    The document describes two supersets of bodyweight exercises. Superset 1 includes 3 rounds of hanging leg raises followed by side planks without rest in between. Superset 2 includes 3 rounds of barbell rollouts followed by medicine ball woodchops without rest between exercises in each round, with 60 seconds of rest between rounds.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views1 page

    Hanging Leg Raises Sets: 3 Reps: 20 Rest: None: Superset 1

    Uploaded by

    Mike Brend
    The document describes two supersets of bodyweight exercises. Superset 1 includes 3 rounds of hanging leg raises followed by side planks without rest in between. Superset 2 includes 3 rounds of barbell rollouts followed by medicine ball woodchops without rest between exercises in each round, with 60 seconds of rest between rounds.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Superset 1

    Perform one set of the leg raises then move straight onto the side planks without rest. Take 60
    secs breather, then return to the leg raises. Repeat for 3 rounds total.
    01
    Hanging leg raises
    Sets: 3 / Reps: 20 / Rest: None
    Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and
    pull your pelvis back slightly. Tense your core and raise your legs until your thighs are
    perpendicular to your torso. Hold then lower slowly back to the starting position.
    02
    Side planks
    Sets: 3 / Reps: 30 secs / Rest: 60 secs
    Lie on your left side with your knees straight and prop your upper body up to take its
    weight on your forearm. Brace your core and raise your hips until your body forms a
    straight line. Hold this position while breathing deeply. Then roll over and repeat on the
    other side.
    Superset 2
    Perform one set of the rollouts then move straight onto the woodchops without rest. Take 60
    secs breather, then return to the rollouts. Repeat for 3 rounds total.

    03
    Barbell rollout
    Sets: 3 / Reps: 20 / Rest: None
    Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip.
    Position your shoulders directly over the barbell and slowly roll the bar forwards.
    Pause, then reverse the move.
    04
    Medicine ball woodchop
    Sets: 3 / Reps: 20 / Rest: 60 secs
    Stand with your feet wider than shoulder width apart, knees slightly bent. Hold the
    medicine ball in both hands and keep your arms straight. Rotating at your waist,
    explosively lift the ball up above your shoulder to the left. Control it at the top and bring
    the ball back down to waist height on your right. Perform all your reps on one side, then
    swap.

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