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Abs Core Circuit Training Workout

An abs core circuit training workout is to effectively help retain muscle in the abdominals while getting rid of the excess fat that is stored in the abs.

Abs Core Circuit Training

However, the abs are the most troubling part of the body for muscle building and fat burning. Your body tends to easily stores fat in the abs, and that in turns, makes it difficult to get rid of the easily stored fat.

NEED TO KNOW.....
....Skipping a couple ab training sessions can cause your abs to lose muscles and return to being flabby





Abs Core Recommendations & Tips

Circuit training is a series of exercises and its recommended number of sets and repitition.

Below is a list of tips and recommendations for basic circuit training for the first two (2) weeks:
  1. One session should be composed of at least two circuits for the first two weeks of training.
  2. Interject a maximum of at least 30-second rest periods between each set of routines.
  3. The rest periods between successiful circuits should range from 1 to 2 minutes in length.
Circuit training after the first two (2) weeks when your body gets used to the programs:
  1. Increase the number of repetitions to three times per session.
  2. Include moderate weights for each routine. Plates and dumbbells can be used.
  3. Weights can be increased to 10% or less as the muscles strengthen.




Abs Ciruit Workout

Here is a sample abs core circuit training workout program scheduled from Monday-Friday. Use this schedule as a guide or be creative and come up with your own.

Days
 Descriptions
 Exercises






Monday
 Abdominals are emphasized and exercises should be done in single sets with 15 repetitions, unless specified. Rest periods between sets should be avoided.
  • Traditional crunch.
  • Bent-leg knee raise.
  • Oblique V-up – 10 repetitions for each side.
  • Bridge – 2 repetitions.
  • Back extensions

Tuesday

 Light cardiovascular exercises for 30 minutes.Tuesday training is optional.
N/A






Wednesday
 This is a full-body workout with emphasis in the abdominal areas, and is very similar with the Monday training. The number of sets and repetitions for abdominal exercises are maintained, but routines are changed.
  • Standing crunch.
  • Pulse up – 12 repetitions.
  • Saxon side bend – 10 repetitions for each side.
  • Side bridge – 2 repetitions.
  • Back extensions

Thursday

 Training is an optional 45-minute cardiovascular exercise.
N/A





Friday
 Legs and lower body are emphasized in a full-body workout and on the abdominal areas. Routines are done in two sets with 12 repetitions.
  • Traditional crunch.
  • Bent-leg knee raise.
  • Oblique V-up – 10 repetitions for each side.
  • Bridge – 2 repetitions.
  • Back extensions



After every abs core circuit training, it should be followed by a full-body workout such as,
  • Squats
  • Bench press
  • Pull down
  • Military press
  • Upright row
  • Triceps pushdown
  • Leg extension
  • Biceps curl
  • Leg curl
Every routine should have two sets with  about 12 repetitions. Strictly follow the 30 second rest periods.

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