Ab Circuits (PB=Physio Ball, DB=Dumbbell, MB=Med Ball)
45◦DB Rasie
PB Rollout
MB Hanging Knee
Hanging Hip Raise
One
PB Cable Twist
3x15-20 each
3-4x15-20
2-3x10-15
2-3x10-15 each
PB Bar Twist
Hanging Knee Raise
Side Dbl Leg Raise
Decline MB Sit-up
Phys Ball Hip Twist
Two
3-4 x 15-20 each side
2-3x15
3x15-20 each
2-3x20-25
2-3x15-20 each
Reverse Crunch
45◦ Side Twist
PB Toe Touch
Decline Russian Twist
Three
3x20
PB DB Twist
3-4x20
2-3x20-30 each
3-4 x 25-30
2-3x20-30
PB MB Twist
Hanging Hip Raise
Bicycles
PB Side Bridge
Four
3x20
PB Supine Bridge
3-4x20-30
2-3x10-15 each
3x20-30 each
2-3x15-20 each
PB Alt Superman
DB Side Raise
Straigh Leg Raise
PB MB Sit-up Throw
3-4x20-30 each
2-3x10-15 each
2-3x15-20 each
3x15-20
3-4x15-20
V-ups
45◦ DB Raise
PB Side Crunch
PB Back Extension
PB L-Twist
Six
Five
2-3x10-15
MB Russian Twist
2-3x15-20 each
2-3x20-30 each
3-4x15-20
2-3x20-30
PB Prone MB Raise
PB Knee Tuck
Standing Twist
Decline MB Sit up
3-4x20 each
3-4x10-15
3-4x20
3-4x15-20 each
2-3x20-25
Seven
2-3x15-20
Side Crunch
These circuits are to give you ideas of the type and quantity of core workouts you should be doing. You may substitute stabilizations for some exercises on
some training days. This means planks, side planks and reverse planks.