6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Overhead passes
2. Single arm reverse lunge
3. Squat overhead press rotation
4. Hollow scissor kicks, one arm press
5. Plank tricep extensions
6. Leg, arm drops

2 minute push up challenge

5 exercises - 4 circuits - 35 seconds work - 10 seconds rest

1. Alternate curl press
2. Fly’s
3. Renegade row into squat row
4. Lateral raise
5. Push up opens

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Side to side squat jumps
2. Hip thrusts
3. Couch humps - lol
4. Stiff leg deadlift
5. Single leg hip thrust
6. Banded lateral extensions

End it with 2 minutes of banded heel hip thrusts

4 exercises - 45 seconds work - 10 seconds rest

1. Scissor kicks
2. Reverse crunch
3. Full sit up
4. Bird obliques (Ivana special)

4 exercises - 4 circuits - 45 seconds work - 10 seconds rest

1. Side to side twists
2. Dumbbell knee overs
3. Weighted arm extensions
4. Slow/fast bicycle

2 minute plank finisher!

4 exercises - 4 sets - 45 seconds work - 10 seconds rest

1. Plank double tap
2. V-sit crunch
3. Renegade plank tap
4. Serbian twists ;)

Pair this with a 30 minute HIIT or double up with another 15 minute BANGER!

4 exercises - 4 circuits - 45 seconds per exercise - 10 seconds rest - No cycle rest.

1. Jumping jacks
2. Shuffle taps
3. Sprints
4. Leap frogs

4 exercises - 4 circuits - 45 seconds work - 10 seconds rest - No cycle rest

1. Explosive jumps
2. Skater strides
3. Mountain climber
4. Burpee

4 exercises - 4 circuits - 45 seconds work - 10 second rest

1. Criss cross squats
2. Ski jumps
3. Kick sits
4. Lunge hops

4 exercises - 45 seconds work - 10 seconds rest - 4 circuits

1. Plank tap back into squat stance
2. High knee crosses
3. 5 star jumps, 10 shuffle twists
4. Sprint, double lunge hop

ENJOY my beauties!

Well... it’s our last AB SHRED workout for November - This certainly doesn’t mean we aren’t going to stop the AB SHRED though ;)

6 exercises - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Crunches 2. Plank SING 3. Ban...

6 exercises - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Flutter kicks 2. Alternate toe reach 3. Mountain climber

1. Tap back hop
2. V-sit overs
3. Hollow weight crunch
4. Plank shoulder, front taps
5. Hollow rolls...

6 exercises - 6 drop timer sets - 40/30/20/40/30/20 second sets - 8 second rest - 40 second cycle rest after 6th set

Start with 3 minutes of ABS - Oblique pulls, slow mountain climbers, crunches
1. Walk out, double push up high knee
2. Tap back into squat pause
3. Animal crawl into suitcase lift...

6 exercises - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - Ab rolls, high knee crunch, straight arm twist

1. Squat
2. Single leg deadlift
3. Heavy thrusts slow tempo
4. Squat side step
5. Lateral lunges
6. Banded donkey ...

6 exercises - 4 circuits - 45 seconds work - 10 second rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Crab toe touch 2. Wipers 3. Bicycle kicks

1. Duck walk, push up
2. Plank arm swings
3. Sumo squat
4. Stiffdead, row
5. Shuffle taps
6. Crunch punch, hip thrus...

6 exercises - 4 circuits - 45 seconds - 10 seconds work - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS 1. Single arm mini crunch 2. Renegade plank lifts 3. Slow/fast bicycle kicks

1. Leg lift climbs
2. Plank toe taps
3. Standing high knee twists
4. Extended arm reaches
...

3 exercises repeated twice - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Starting with 3 minutes of ABS - 1. Plank weight slide 2. Reverse crunch 3. Side plank pulses

1. Hollow leg ups
2. Double lunch, stiff leg deadlift
3. Renegade rows, push up
4....

6 exercises - 2 circuits - 1:30 work - 30 second rest - 1:00 cycle rest after 6th exercise

Start with 3 minute ABS 1. Psycho legs 2. Bear crawls 3. Hollow knee ups

1. Lunge hops
2. Prisoner squats
3. Single leg couch thrust
4. Curtsy lunge pulses
5. Double reverse lunge, suitcase squat
6. K...

6 exercises - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Start with 3 minute ABS 1. Single arm plank step 2. Weighted heel taps 3. Skis

1. Sprints
2. Push up rear delt raise
3. Squat jump twists
4. Weighted leg kicks, lateral raise
5. Seated skis
6...

6 exercises - 4 circuits - 45 seconds work - 10 second rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Bicycle kicks 2. Laying down crosses 3. High knee tap backs

1. Overhead twists
2. Scissor kick press
3. Hollow flys
4. Lunge twists
5. Crunch claps
6. Macarena...

6 exercises - 6 drop sets - 30 seconds work - 8 seconds rest - 30 second cycle rest after 6th set

Start with 3 minute ABS 1. Mountain climbers 1. Renegade plank walks 3. Oblique twists

1. Squat, good morning
2. Hollow chest press
3. Lateral lunge high row
4. Sprint tap backs
5. Mini crunches
6....

6 exercises - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Weighted twists 2. Laying down toe touch 3. Sprints + shuffles

1. Floor thrusts
2. Single leg kneeling thrusts
3. Bench leg extension
4. Sumo squats
5. Aroun...

6 exercises - 4 circuits - 45 seconds work - 10 seconds work - 30 second cycle rest after 6th exercise

3 minute ABS to start 1. Plank double taps 2. Crunch butt ups 3. Oblique pulls

1. Slow overhead rainbows
2. Weighted one leg jumps
3. Push up, single arm tap
4. Single arm rows
5. Sumo Romani...

6 exercises - 4 circuits - 45 second work - 10 second rest - 30 second cycle rest after 6th exercise

Begin with 3 minutes of ABS 1. Standing twists 2. Full get up’s 3. Scissor kicks

1. Kick sits
2. Assisted leg up twists
3. Overhead extension
4. Full sit up
5. Side plank pulses
6. Plank knee...