AB's Total Core

My Total Core Workout

30 ab-wheel rolls
- 10 straight
- 5 curve left
- 5 curve right
- 10 straight

50 weighted crunches
have a weightplate, dumbbell, or some other heavy item. first 25 lay it on your chest and for the second 25 raise the weight directly above you head

stretch (upward-facing dog)

40 reverse crunches
lay on your back, knees bent and feet flat on the ground. bring your knees to your chest. return them to starting position and try not to touch the ground.

20 weighted waist twists
stand shoulder-width apart, hold a weight as far out from your body and twist from right to left, return to center, then left to right. count as one.

20 vacuums
lay straight on the floor, hands on stomache. suck your gut in (think pulling your belly button to your spine) and hold for 3 seconds. relax, repeat.

12 L-Drops
still laying down, bring you legs together that they point toward the ceiling. keeping your torso still facing the ceiling, drop your legs directly to one side, return to beginning position, then drop to the other side. that's two.

stretch

∞ sit-ups
infinity means forever (or until you burn out)