Week 2 Workout 4: Arms
November 27, 2016
Week 2 Workout 2: Chest & Back
November 27, 2016
Week 2 Workout 4: Arms
November 27, 2016
Week 2 Workout 2: Chest & Back
November 27, 2016

Week 2 Workout 3: Abs Circuit

You need a strong CORE for everyday life. Rock your core and scalp your abs with this Do Work Core Circuit!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Perform 25 reps of each exercise and rest 45 to 60 seconds between  exercises. Repeat the circuit for 2 rounds.

EXERCISE 1   KNEES TO CHEST   

Knee to Chest down

Knees to chest up

  1. Lying flat on a yoga mat with legs extended and slightly off the floor.
  2. Bring both knees up to your chest slowly.
  3. Extend your legs to the starting position.
  4. Repeat.

Advanced: Knee to chest on a bench or chair

Knee to chest on bench 2

Knee to chest on bench 1

EXERCISE 2   BICYCLE FORWARD

Bicycle on mat 2

Bicycle on mat 1

  1. Lie flat on the yoga mat on the floor. Put your hands beside your head and lift your shoulders off the floor into the crunch position.
  2. Bring your legs up to perpendicular to the floor.
  3. Slowly perform a cycle pedal motion kicking forward and crunch to the opposite side as you cycle your legs.
  4. Repeat.

Advanced: Bicycle forward on a bench or chair

Bicycle on bench 2

Bicycle on bench 1

 

EXERCISE 3   BICYCLE BACKWARD

Bicycle backward on mat 2

img_3811

 

  • Lie flat on the yoga mat on the floor. Put your hands beside your head or under your hips to stay balanced. Lift your shoulders off the floor into the crunch position.
  • Bring your legs up to perpendicular to the floor.
  • Slowly perform a cycle pedal motion kicking backward.
  • Repeat.

Advanced: Bicycle backward on a bench or chair

 

Bicycle on bench 1

Bicycle on bench 2

 

 

EXERCISE 4   CRUNCHES

img_3699

img_3697
  1. Lie flat on your back on a yoga mat. Place your hands on either side of your head, or extend them straight.
  2. Push your lower back into the floor and roll your shoulders off the floor. Contract your abs throughout the entire motion. Your shoulders only need to be about 3-4 inches above the floor. Don’t cheat by using momentum.
  3. Stay on the top of the movement and pause for a second. Then slowly lie down to the starting position.
  4. Repeat.

 

EXERCISE 5  SIT-UPS

Crunch 1

Crunch 2
  1. Lie flat on the floor with your hands on either side of your head or extended over your head. Put your feet on the floor and secured under a furniture for stability.
  2. Move your upper body upward until your upper body is in a fully sitting up position. Pause briefly and keep contracting your abs.
  3. Lower your body back to the starting position.
  4. Repeat. Avoid cheating by using momentum.

 

EXERCISE 6   SIDE PLANK DIPS

side plank dips up
Side plank dips up
  1. On a yoga mat, get into a side plank position by balancing your weight on one elbow and stacking your feet. Lift your hips off the floor and keep your body straight.
  2. Lower your hip to nearly touching the floor. Then bring the hip back up to the starting position.
  3. Repeat 25 reps before switching side.

 

EXERCISE 7   TEA CUPS

img_3782
img_3781
  1. Stand up straight while holding a dumbbell in one hand and the other hand on your waist.
  2. Keep your back straight and bend only at the waist to the side of hand holding the dumbbell. Lower the dumbbell for as far as you can and pause briefly at the lowest point.
  3. Repeat 25 reps before switching side.

 

EXERCISE 8   CRUNCHES

img_3699

img_3697
  1. Lie flat on your back on a yoga mat. Place your hands on either side of your head, or extend them straight.
  2. Push your lower back into the floor and roll your shoulders off the floor. Contract your abs throughout the entire motion. Your shoulders only need to be about 3-4 inches above the floor. Don’t cheat by using momentum.
  3. Stay on the top of the movement and pause for a second. Then slowly lie down to the starting position.
  4. Repeat.

 

EXERCISE 9   SIT-UPS

Crunch 1

Crunch 2
  1. Lie flat on the floor with your hands on either side of your head or extended over your head. Put your feet on the floor and secured under a furniture for stability.
  2. Move your upper body upward until your upper body is in a fully sitting up position. Pause briefly and keep contracting your abs.
  3. Lower your body back to the starting position.
  4. Repeat. Avoid cheating by using momentum.

 

EXERCISE 10  SIDE PLANK DIPS

side plank dips up
Side plank dips up
  1. On a yoga mat, get into a side plank position by balancing your weight on one elbow and stacking your feet. Lift your hips off the floor and keep your body straight.
  2. Lower your hip to nearly touching the floor. Then bring the hip back up to the starting position.
  3. Repeat 25 reps before switching side.

 

EXERCISE 11   TEA CUPS

img_3782
img_3781
  1. Stand up straight while holding a dumbbell in one hand and the other hand on your waist.
  2. Keep your back straight and bend only at the waist to the side of hand holding the dumbbell. Lower the dumbbell for as far as you can and pause briefly at the lowest point.
  3. Repeat 25 reps before switching side.

 

EXERCISE 12   TREE CLIMBERS

tree-climbers

 

  1. Lie flat on a yoga mat on the floor and extend one of your legs straight up in the air.
  2. Use both hands, “climb” up your straight up leg like climbing a tree while lifting your shoulders off the floor.
  3. “Climb” back down to the starting position. Keep contracting your abs throughout the entire motion.
  4. Repeat.

 

EXERCISE 13   SIDE PLANK DIPS

side plank dips up
Side plank dips up
  1. On a yoga mat, get into a side plank position by balancing your weight on one elbow and stacking your feet. Lift your hips off the floor and keep your body straight.
  2. Lower your hip to nearly touching the floor. Then bring the hip back up to the starting position.
  3. Repeat 25 reps before switching side.

 

EXERCISE 14   TEA CUPS 

img_3782
img_3781
  1. Stand up straight while holding a dumbbell in one hand and the other hand on your waist.
  2. Keep your back straight and bend only at the waist to the side of hand holding the dumbbell. Lower the dumbbell for as far as you can and pause briefly at the lowest point.
  3. Repeat 25 reps before switching side.

NOW REPEAT THE CIRCUIT FOR 2 TIMES.

Can you feel your abs burning? Great work! Now cool down on a foam roller or stretch on a yoga mat. Remember to feed your hard working muscles with a tasty protein shake!

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Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach