Three circuits, four rounds each—can you handle it?
. Miklaus, however, puts his own twist on this Tabata ab workout. You’ll perform a dynamic moves for 20 seconds, then a 10-second isometric hold . This type of “active recovery” will build even more strength in your core in less time.The workout consists of three separate Tabata ab circuits. Each circuit has three exercises. Perform each exercise according to the times listed below. Rest for 10 seconds, then repeat each circuit for a total of 4 rounds before moving onto the next.
Rest for 10 seconds, then repeat the circuit for a total of 4 rounds. Rest for one minute, then move on to Circuit 2.Start in high plank position, shoulders over wrists. With core and glutes engaged the entire time, lift left hand up and tap right shoulder. Return to starting position. Then bring right hand up and tap left shoulder. Alternate shoulder taps for 20 seconds.Lie facedown with both hands flat on the floor. Then push up into high plank position.
Rest for 10 seconds, then repeat the circuit for a total of 4 rounds. Rest for one minute, then move on to Circuit 3.Start in forearm plank position, ensuring your elbows on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads,
, and core. Dip your body so that your right hip touches the ground, then immediately return back to starting position. Repeat on left side. Alternate sides for 20 seconds.To get into forearm plank position, ensure your elbows on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position.
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