DOUG’S ABS N’ CORE WORKOUTS Ab’s N’ Core Workout #1 1. 5 Jumping jacks, 5 star, 5 jumping squat 2. Bicycle 3. Plank Repeat above Repeat 1 minute 30 seconds 30 seconds 3x Repeat 1 minute 1 minute 1 minute 2x 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 1 minute 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 1 minute 30 seconds 30 seconds 1 minute 1 minute 1 minute 1 minute 1 minute 30 seconds 30 seconds 1 minute 1 minute 1 minute 1. Mountain Climbers 2. Bicycle 3. Crunch w/ 5 circles in and out Repeat above 1 minute 1 minute 1x 2x 1 minute 1 minute 2x 2x 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 1 minute 30 seconds 30 seconds 1 minute 30 seconds 1 minute 30 seconds 30 seconds 30 seconds 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute 1 minute Mountain Climbers Sit Ups with punches (2lb dbs.) Crunches with legs 45 degrees Plank Rope climbing/advanced Right Side Plank Left Side Plank Sit Ups with punches Burpees w 10 high knee runs Mountain Climbers Ab’s N’ Core Workout #2 Mountain Climbers Leg Scissor 4x w/ hip lifts Crunches with legs 45 degrees Mountain Climbers Bicycle Plank Ball Plank with knees Leg Scissor 4x w/ hip lifts Fitness Ball Pikes Mountain Climbers