Ab Finishers 2.

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A message from Mike Whitfield, CTT

Welcome from Workout Finishers and Mike Whitfield, (aka Mikey)….

Do 3 sets of planks of 30 seconds each blah, blah, blah. Yawn

Booooooring. I wanted to fix that, but I also didn’t want you living in your home gym (or
any gym for that matter). That’s what you’ll find with these short, but effective Ab
Finishers found inside the new and improved Ab Finishers 2.0.

Plug any one of these finishers that will smoke your abs and put your metabolism in
overdrive after any workout… or you can perform one on your off day to keep up your
activity level.

After all, they take as little as 3 minutes.

You’ll also discover new and exciting ab moves as well, because I did a lot of research
and did a lot of reading before I wrote these bad boys. You’ll smoke your abs with the
“Around the World” exercise, Plank with Weight Transfer and more.

Who says you can’t smoke belly fat and make them stronger at the same time? I don’t.

And you won’t, either. Burn off that pesky belly fat (and have fun doing it!). I promise you
this… you won’t find finishers like this anywhere else.

To finishing off belly fat for good,

Mike Whitfield (Mikey), CTT

www.WorkoutFinishers.com - Never get bored with these addicting finishers

www.TrainwithFinishers.com - My blog dedicated to metabolic finishers

www.facebook.com/WorkoutFinishers - Find me on Facebook

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Disclaimer:

You must get your physician’s approval before beginning this exercise
program.

The recommendations in this and any other document are not medical guidelines
but are for educational purposes only. You must consult your physician prior to
starting this or any other program or if you have any medical condition or injury
that can possibly worsen with physical activity. This program is designed for
healthy individuals 18 years and older only. The information in this document is
meant to supplement, not replace, proper exercise training. All forms of exercise
pose some inherent risks. Mike Whitfield, or anyone associated with Crank
Training, LLC (formerly known/also known as Reflections Fitness) advises
readers to take full responsibility for their safety and know their limits. Before
partaking in the exercises in this or any other program, be sure that your
equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in
this book are not intended as a substitute for any exercise routine or treatment or
dietary regimen that may have been prescribed by your physician. Don’t lift
heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform
any exercise unless you have been shown the proper technique by a certified
fitness trainer or certified strength and conditioning specialist. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper
instruction. Always do a warm-up prior to any exercise including but not limited
to interval training. See your physician before starting any exercise or nutrition
program. If you are taking any medications, you must talk to your physician
before starting any exercise program, including but not limited to Crank Training /
WorkoutFinishers.com. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a physician
immediately. You must have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you
are overweight, or if you are over 30 years old. Please discuss all nutritional
changes with your physician or a registered dietician. If your physician
recommends that you don’t use this or any other program, please follow your
doctor’s orders.

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Train SAFE!

• Don't do any exercises that you aren't sure how to do. Always get
personal instruction from a certified trainer or ask for a substitute exercise.

• If it hurts, STOP! Don’t be afraid to use alternative exercises. I don’t

believe in the “no pain, no gain” mentality.

• If you need extra recovery within the workout or between workouts, don't
hesitate to take it. In other words, don’t keep going if you’re feeling dizzy!

• Use a spotter if you are training with heavy weights.

• Just because something looks easy on paper doesn’t mean you dismiss it.
On the other end – if something looks too difficult, then be safe and use an
easier exercise and adjust recovery and rest periods.

• If you want to start this or any other program but think you have an injury,
get medical attention FIRST and have a professional therapist rehabilitate
your injury before starting any exercise program.

• If you decide to use running as your form of interval training (especially

sprints), make sure you have good running shoes and always do an extra
thorough warm-up.

And for the “timed” sets, I strongly encourage you to buy a gymboss interval
timer. For one thing, they are awesome. Also, they are inexpensive for what you
get. Check them out at www.gymboss.com. Or you can use an interval timer
application on your smartphone.

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Table of Contents
THINGS TO REMEMBER ................................................................................................ 6

HOW TO MODIFY ANY FINISHER TO YOUR FITNESS LEVEL.................................... 7

ABOUT THE DIFFERENT FINISHER APPROACHES.................................................... 9

PRIMER AB FINISHERS................................................................................................ 10

HYBRID AB FINISHERS ................................................................................................ 12

JUMP ROPE AB FINISHERS ........................................................................................ 15

BODYWEIGHT AB FINISHERS ..................................................................................... 18

LADDER AB FINISHERS............................................................................................... 21

THE DUNGEON AB FINISHERS ................................................................................... 24

EXERCISE PHOTOS AND DESCRIPTIONS ................................................................. 25

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Things to Remember
• Use any ONE of these finishers at the END of your favorite workout or as off-
day conditioning workout to shed more fat or improve your overall
conditioning. They are also great travel workouts as well when you don’t have
much time.

• Be conservative when you try a finisher for the first time. For example, if a
finisher calls for 3 rounds, complete only 1-2 rounds the first time you do that
finisher.

• Don’t be afraid to substitute an easier exercise to fit your unique fitness level.
For example, you can do regular pushups instead of Spiderman pushups.

A “superset” is 2 exercises back-to-back with no rest, but resting after both

exercises are complete. For example, let’s say you have a finisher that says:

Do the following superset 3 times with 30 secs of rest between supersets.

Body Squats (10)
Push-ups (10)

Here is what you do: one set of 10 reps of Body Squats, then immediately, with
NO rest, 10 reps of push-ups, THEN rest 30 seconds. See? You would do this 2
more times for a total of 3 supersets.

A “circuit” is a series of 3 exercises or more that are done back-to-back with no

rest between exercises. So, for example, let’s say you have the following
finisher:

Do the following circuit 4 times, resting for 1 minute between circuits

Body Squats (10)
Push-ups (10)
Inverted Row (8)

You would then do this:

10 Body Squats, immediately 10 Push-ups, immediately 8 Inverted Rows, and
then rest for 1 minute. You would do this 4 times… then you’re done!

There are exceptions (density circuits for example)

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How To Modify Any Finisher to Your Fitness Level

That’s right. You can make any of these finishers your own unique finisher based
on your fitness level. There are 3 “variables” you can manipulate to do this and
that’s what this section is all about.

Variable # 1 – Exercise Substitution

Not everyone needs to be doing lunge jumps… it’s just the harsh truth. So, for
the more advanced exercises, don’t be afraid to change those out for exercises
you can do correctly.

Here are some great examples:

Jump Squats – sub for Bodyweight Squats or Total Body Extensions

Burpee – sub for Bodyweight Squats or Total Body Extensions (or take out the
burpee and/or the jump)

Lunges – If an advanced lunge like the Crossover Lunge is too much, than you
can sub that out for the standard Lunge or Reverse Lunge

Pullups and Chinups – If you don’t have a pullup bar, you can use strap inverted
rows or DB Rows. And hey, let’s face it, not everyone can do pullups and
chinups. There’s also BB Rows, too.

Pushups – There are a variety of pushups in Workout Finishers 2.0. Why?

Because they work. But not everybody can do Spiderman Pushups. So don’t be
afraid to sub those for Elevated Pushups.

Dips – I’ve thrown dips into the mix with this one and if you’re not comfortable
with Dips or you don’t have access to a Dip Station, than you can use Close-Grip
Pushups.

So, as you can see, that’s just one of the ways you can adjust a finisher to fit
your unique fitness level. You can even mix and match. Let’s say you’re to do T
Pushups for 30 seconds, but you can only last for 20 seconds. Than, you can do
regular pushups for the last 10 seconds.

The same goes to increase a finisher’s difficulty. Perhaps a finisher calls for Total
Body Extensions. You can certainly increase the difficulty by using Jump Squats.

Boom.

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Variable # 2 – Rest Periods

People often misunderstand the impact of a rest period. 20 seconds of work is
vastly different than 30 seconds of work… trust me.

So to decrease the difficulty of a finisher, you can increase the rest period. So if a
finisher calls for 30 seconds, don’t be afraid to make it 45 seconds to one minute,
depending on your fitness level.

The only thing to keep in mind is that these are finishers – so leave it all on the
table.

The same goes for increasing the difficulty. You can always reduce the rest
periods as well.

Variable # 3 – Volume
Volume simply means how much work is put in. So if you feel you need to cut
back on the volume, that’s fine. For example, let’s say a finisher calls for 4
rounds or circuits. Then you could cut back to 2-3 rounds to reduce the intensity.

If you feel you can put in an extra round and your body can certainly take it, feel
free to do so. But I wouldn’t go crazy !

So that is how you can take literally any finisher and “tweak” it to make it your
own and fit your individual needs and fitness level. So, as a quick recap, you can
manipulate any or a combination of the following variables to adjust any finisher:

Variable 1 – Exercise
Variable 2 – Rest Period
Variable 3 – Volume

Make every finisher your own,

Mikey, CTT

NEW! – All Ab Finishers That Require Equipment

Will Have Bodyweight Substitutions!
That’s right, not only do you get an entire section of finishers with no equipment,
but I’ve plugged in bodyweight versions of EVERY exercise that uses equipment
so you can do any of these finishers ANY time ANYWHERE!

Thanks to YOUR feedback for this idea!

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About the Different Finisher Approaches

Primer Ab Finishers
If you’re new to using finishers… I suggest you START with these. They will
“prime” your body for the more advanced finishers.

Hybrid Ab Finishers
Imagine a big bowl of soup mixed with bodyweight moves, DB’s, KBs and
more… then eat up.

Jump Rope Ab Finishers

You’ll use a variety of high intensity jump roping and the best ab moves here plus
much more.

Bodyweight Ab Finishers
You’ll soon discover most of my finishers use bodyweight anyway, however,
these are different because I designed them so you won’t need ANY equipment
AT ALL.

Ladder Ab Finishers
Using the ladder approach, you’ll burn fat and smoke your abs using this
addicting method.

The Dungeon
Yeah well… it is what it is. Seriously, these are the more EXTREME ab finishers
inside the manual. Imagine an ab finisher on caffeine.

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Primer Ab Finishers

Primer Ab Finisher # 1 – Ab-trocious Extensions

Do the following circuit as many times as possible in 3 minutes, resting ONLY
when needed.

Total Body Extension (10)

X-Body Mountain Climbers (10/side)
Total Body Extension (10)
Bodysaw (10)

Primer Ab Finisher # 2 – Swing, Roll and Chop for the Plank

Do the following circuit 3 times, resting for 30 seconds between circuits.

KB or DB Swings or Total Body Extensions (15)

Stability Ball Rollout or Inchworm (8)
DB or Medicine Ball Chop or Bodyweight Chop (8/side)
On/Off Plank (10 secs “on”, 10 secs “off” – do this 3 times)

Primer Ab Finisher # 3 – 2-Move Primer

Do the following superset, resting only when needed. In the first superset, you’ll
perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of
each. Continue in this fashion until you complete 1 rep of each exercise.

Stability Ball Jackknife Pushup or Pushup/Mountain Climber Combo (8…1)

Alternating Goblet Reverse Lunge or Bodyweight Reverse Lunge
(8/side…1/side)

Primer Ab Finisher # 4 – Stir the Madness Gauntlet

Do the following circuit 4 times, resting for 30 seconds between circuits.

Stability Ball Stir-the-Pot or Spiderman Climb (20 secs)

Box or Bench Jumps or Bodyweight Squat (20 secs)
Stability Ball Stir-the-Pot or Spiderman Climb (20 secs)
DB Piston Row or Bodyweight Renegade Row (20 secs)

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Primer Ab Finishers

Primer Finsher # 5 – DB Fury

Do the following circuit ONE time, resting as needed.

1-Arm DB Incline Chest Press or Elevated Pushup (20/side)

Goblet Squat or Bodyweight Squat (20)
Renegade Pushups or Pushups (20)
1-Arm KB or DB Swings (20/side) or Total Body Extensions (20)
Renegade Row or Bodyweight Renegade Row (20/side)

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Hybrid Ab Finishers

Hybrid Ab Finisher # 1 – Climbing the Ab-noxious Ladder

Do the following circuit resting only when needed. In the first circuit, you’ll
perform 8 reps of each exercise. In the next circuit, you’ll perform 7 reps of each.
Continue in this fashion until you complete 1 rep of each exercise. Props to Tony
Gentilcore for the Pallof Press exercise idea in Mens Health (August 2013).

Offset Reverse Lunge or Bodyweight Reverse Lunge (8/side…1/side)

Half Kneeling Pallof Press or Plank to Triceps Extension (8…1)
Renegade Row or Bodyweight Renegade Row (8/side…1/side)
Strap Fallout or Inchworm (8…1)

NOTE – This is one of the longest finishers in the manual and is a great off day
conditioning option.

Hybrid Ab Finisher # 2 – Ab-trocious Metabolic Circuit

Do the following circuit ONE time, resting ONLY when needed.

Goblet Squat and Press or TD Squat (20)

Pushup/X-Body Mountain Climber Combo (20)
DB Row (20/side) or Bodyweight Row (20)
Extended Side Plank with Cable Row (15 side) or Extended Side Plank (20
secs/side)
Burpee (15)

Hybrid Ab Finisher # 3 – The Abs 4 X 4

Do the following circuit 4 times, resting for 20 seconds between circuits.

Prisoner Jump Squat (20 secs)

Cable Core Press or Stability Ball Plank or Plank (20 secs)
Around the World (20 secs)
Ab Wheel Rollout or Stability Ball Rollout or Inchworm (20 secs)

Hybrid Ab Finisher # 4 – Deuces for the Abs

Do the following circuit as many times as possible in 3 minutes, resting only
when needed.

Burpee/Spiderman Pushup Combo (2)

Inverted Row or Strap Row or Bodyweight Row (2)
Plank with Weight Transfer (2/side) or Plank to Triceps Extension (2)

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Hybrid Ab Finishers

Hybrid Ab Finisher # 5 – Grip it and Rip It

Do the following circuit 3 times, resting for 30 seconds between circuits.

Renegade Row or Bodyweight Renegade Row (30 secs)

1-Arm DB Push Press (30 secs/side) or Pike Pushups (30 secs)
Chin-up with Knee-up or Inverted Row or Bodyweight Row (30 secs)
Stability Ball Plank with Arms Extended or Pushup Plank (30 secs)

Hybrid Ab Finisher # 6 – Plankin’ the Gauntlet

Do the following circuit twice, resting for 30 seconds between circuits.

Plank to Triceps Extension (30 secs)

DB Jump Squat or Jump Squat (30 secs)
Plank Jumping Jacks (30 secs)
Farmers Walk (skip this exercise if you don’t have DBs) (30 secs)
Lateral Plank Walk (30 secs)

Hybrid Ab Finisher # 7 – High-Rep Highway

Do the following circuit ONE time, resting only when needed.

Alternating Goblet Switch Lunge or Bodyweight Switch Lunge (15/side)

Stability Ball Stir-the-Pot or Spiderman Climb (15/side)
2-Arm DB Row or Bodyweight Row (30)
Spiderman Climb (15/side)
Medicine Ball Slams (30) or DB/Medicine Ball Chops or Bodyweight Chops
(15/side)

Hybrid Ab Finisher # 8 – Ab Fab 5

Do the following circuit 5 times, resting for 20 seconds between circuits.
Everything should be done with a fast tempo, but under control!

Note – each exercise is for 20 seconds, but 5 of those seconds will be used to
transition to the next exercise.

Alternating DB Chest Press or 1-Arm Pushups (20 secs)

Farmers Walk (skip this exercise if you don’t have DBs) (20 secs)
Goblet Squat or Bodyweight Squat (20 secs)

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Hybrid Ab Finishers

Hybrid Ab Finisher # 9 – Suspension Density 6’s

Do the following circuit as many times as possible in 5 minutes, resting only
when needed.

1-Arm Strap Row (6/side) or Bodyweight Row (12)

Pushups with Feet in Straps (6) or Decline Pushups (6)
Strap Fallout or Inchworm (6)
Strap Jackknife or Squat Thrust (6)

Hybrid Ab Finisher # 10 – The KB and Strap Monster

Do the following circuit 3 times, resting for 20 seconds between circuits.

Strap Squat and Row or Bodyweight Squat (20 secs)

KB or DB Snatch (20 secs/side) or Total Body Extension (20 secs)
Strap Mountain Climber or Mountain Climbers (20 secs)
KB or DB Swings or Total Body Extensions (20 secs)
Strap Bicep Curl or Bodyweight Row (20 secs)
Strap Tricep Extensions or Close-Grip Pushups (20 secs)

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Jump Rope Ab Finishers

Jump Rope Ab Finisher # 1 – Swing and Rope 20-10 Style

Do the following circuit ONE time as shown. Be sure to keep your abs TIGHT.

Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 4 rounds

KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 4 rounds
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 4 rounds
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 4 rounds

Jump Rope Ab Finisher # 2 – Rope My Abs

Do the following circuit twice, resting for 1 minute between circuits. Jump Rope at
an intensity that you can only do for 1 minute… remember, that’s why you get a
full minute of rest between circuits !

Jump Rope or Jumping Jacks (1 minute)

Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs)
Jump Rope or Jumping Jacks (1 minute)
Hand Step-ups or Hand Walk-outs (30 secs)

Jump Rope Ab Finisher # 3 – Jumpin’ and Climbin’

Do the following circuit resting only when needed. In the first circuit, you’ll
perform 6 reps of both climbing exercises. In the next circuit, you’ll perform 5
reps of both climbing exercises. Continue in this fashion until you complete 1 rep
of each climbing exercise. For the jump rope, you’ll perform 20 secs every circuit.

Jump Rope or Jumping Jacks (20 secs) <== Every circuit

Spiderman Climb (6/side… 1/side)
Jump Rope or Jumping Jacks (20 secs) <== Every circuit
X-Body Mountain Climber (6/side…1/side)

Jump Rope Ab Finisher # 4 – Wheelin’ and Ropin’

Do the following circuit as many times as possible in 3 minutes, resting ONLY
when needed.

Diagonal Ab Wheel Rollout or Spiderman Climb (2/side)

Jump Rope or Jumping Jacks (20 reps)
Ab Wheel Rollout or Inchworm (4)
Jump Rope or Jumping Jacks (20 reps)

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Jump Rope Ab Finishers

Jump Rope Ab Finisher # 5 – Rope it Your Way 500

Do the following circuit in any manner you choose as long as you complete the
reps shown for each exercise. For example, you can do 5 lunge jumps and then
30 jump rope reps, etc. Bonus – time yourself. The next time you perform this
finisher, try to beat your previous time.

Jump Rope or Jumping Jacks (300 reps)

Goblet Lunge Jumps or Lunge Jumps (25/side)
Close-Grip Pushups (50)
KB or DB Swings or Total Body Extensions (100)

Jump Rope Ab Finisher # 6 – The Ropin’ Sixer

Do the following superset 6 times, resting as shown.

Jump Rope or Jumping Jacks (20 secs), rest 10 secs

Renegade Row or Bodyweight Renegade Row (20 secs), rest 10 secs

Jump Rope Ab Finisher # 7 – Give Me the Medicine

Do the following circuit resting only when needed. In the first circuit, you’ll
perform 8 reps of the Medicine Ball exercises. In the next circuit, you’ll perform 7
reps of each. Continue in this fashion until you complete 1 rep each of those
exercises. For the Jump Rope, you’ll perform 15 seconds on every circuit.

Medicine Ball or Regular Pushups (10…1)

Jump Rope or Jumping Jacks (15 secs) <== Every circuit
Medicine Ball or DB Chops or Bodyweight Chops (8/side…1/side)
Jump Rope or Jumping Jacks (15 secs) <== Every circuit

Jump Rope Ab Finisher # 8 – 5-Minute Chisel

Do the following circuit as many times as possible in 5 minutes, resting only
when needed.

Jump Rope or Jumping Jacks (15 reps)

Stability Ball or TRX Ab Pike or Inchworm (5)
Jump Rope or Jumping Jacks (15 reps)
Burpee (5)

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Jump Rope Ab Finishers

Jump Rope Ab Finisher # 9 – Row, Row, Row the Rope

Do the following circuit 3 times, resting for 30 seconds between circuits.

Jump Rope or Jumping Jacks (30 secs)

DB Piston Row or Bodyweight Row (fast tempo) (30 secs)
Jump Rope or Jumping Jacks (30 secs)
DB Piston Row or Bodyweight Row (fast tempo) (30 secs)

Jump Rope Ab Finisher # 10 – The 20-10 Abs Strike Back

Do the following circuit one time, resting as shown

Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 3 times

Mountain Climbers (20 secs), rest 10 secs – 3 times
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 3 times
Stability Ball Plank w/ Arms Extended or Plank (20 secs), rest 10 secs – 3 times

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Bodyweight Ab Finishers

Bodyweight Ab Finisher # 1 – Jacking the Abs

Do the following superset 3 times, resting as shown

Jumping Jacks (30 secs), rest 10 secs

Plank Jumping Jacks (30 secs), rest 10 secs

Bodyweight Ab Finisher # 2 – Burpee Run

Do the following circuit twice, resting as shown.

Burpee/Spiderman Pushup Combo (20 secs), rest 10 secs

Shuttle Sprint (20 secs), rest 10 secs
Burpee/X-Body Mountain Climber Combo (20 secs), rest 10 secs
Run in Place (20 secs), rest 10 secs
Burpee/Spiderman Climb Combo (20 secs), rest 10 secs

Bodyweight Ab Finisher # 3 – The Metabolic Abs 360

Do the following circuit as many times as possible in 6 minutes, resting only
when needed.

Bodyweight Squat (6)

T Pushups (6/side)
Alternating Lateral Lunge (6/side)
Mountain Climbers (6/side)

Bodyweight Ab Finisher # 4 – Extend to Push

Do the following superset 4 times, resting for 30 seconds after each superset

Total Body Extensions (30 secs)

Plank to Pushup (30 secs)

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Bodyweight Ab Finishers

Bodyweight Ab Finisher # 5 – Skatin’ and Plankin’

Do the following circuit 3 times, resting for 20 seconds between circuits

Skater Hops (40 secs)

Alternating Superman Plank and Reach (20 secs)
Skater Hops (40 secs)
Plank to Triceps Extension (20 secs)
Skater Hops (40 secs)

Bodyweight Ab Finisher # 6 – The Nasty 3’s

Do the following circuit as many times as possible in 3 minutes, resting only
when needed.

Lunge Jumps (3/side)

1-Arm Switch Pushup (3/side)
Bodysaw (3)

Bodyweight Ab Finisher # 7 – Ab Madness 200

Do the following circuit ONE time, resting only when needed.

Walking Lunges or Alternating Lunge (25/side)

Pushup/X-Body Mountain Climber Combo (30)
Alternating Bodyweight Chop (15/side)
Spiderman Climb (25/side)
Bodyweight Triple Squat (20)
Lateral Plank Walk (10 in each direction)

Bodyweight Ab Finisher # 8 – The 4’s and 8’s

Do the following superset 4 times, resting only when needed.

Jump Squat (4)

Squat Thrust (8)

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Bodyweight Ab Finishers

Bodyweight Ab Finisher # 9 – Roll Wit’ It

Do the following circuit 3 times, resting for 20 seconds between circuits

Rolling Plank (20 secs left side plank, 20 secs plank, 20 secs right side plank)
Bodyweight Sumo Squat (20 secs)
Rolling Plank (20 secs left side plank, 20 secs plank, 20 secs right side plank)
Total Body Extension (20 secs)

Bodyweight Ab Finisher # 10 – Take the Dive in 5

Do the following circuit as many times as possible in 5 minutes, resting only
when needed.

Divebomber Pushups (5)

Side-to-Side Jumps (5/side)
Divebomber Pushups (5)
Long Jump (5)
Divebomber Pushups (5)

Bodyweight Ab Finisher # 11 – Abs on the 20s

Do the following circuit ONE time, resting as shown:

Punisher Squat (20 secs followed by a 10-second hold at the bottom) – 4 times
Close-Grip 3/4th Reps (20 secs), rest 10 secs – 4 times
Alternating Bodyweight Chops (20 secs), rest 10 secs – 4 times
Bodysaw (20 secs), rest 10 secs – 4 times

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Ladder Ab Finishers

Ladder Ab Finisher # 1 – The Swinging Spider

Do the following superset resting only when needed. In the first superset, you’ll
perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of
each. Continue in this fashion until you complete 1 rep of each exercise.

1-Arm KB or DB Swings (8/side…1/side) or Total Body Extensions (8…1)

Spiderman Climb with Pushup Combo (8/side…1/side)

Ladder Ab Finisher # 2 – Ab Density Ladder

Do the following circuit as many times as possible in 5 minutes, resting only
when needed. In the first circuit, you’ll perform 4 reps of each exercise. In the
next circuit, you’ll perform 3 reps of each. Continue in this fashion until you
complete 1 rep of each exercise. Then work your way back. The next circuit will
be 2 reps of each, etc. Continue until the 5 minutes are up.

Strap Fallout or Ab Wheel Rollout or Stability Ball Rollout or Inchworm (4..1..4,

etc)
Prisoner Lunge Jumps (4/side…1/side…4/side, etc)
Plank to Triceps Extension (4…1...4, etc)

Ladder Ab Finisher # 3 – Workin’ 8 to 1

Do the following circuit resting only when needed. In the first circuit, you’ll
perform 8 reps of each exercise. In the next circuit, you’ll perform 7 reps of each
exercise. Continue in this fashion until you complete 1 rep of each exercise.

Alternating Goblet Reverse Lunge or Bodyweight Reverse Lunge

(8/side…1/side)
Triple Stop Pushup (8…1)
Cable or DB or Medicine Ball Chop or Bodyweight Chop (8/side…1/side)

Ladder Ab Finisher # 4 – Stirrin’ Gauntlet

Do the following circuit resting only when needed. In the first circuit, you’ll
perform 6 reps of each exercise. In the next circuit, you’ll perform 5 reps of each.
Continue in this fashion until you complete 1 rep of each exercise.

Stability Ball Stir-the-Pot or Spiderman Climb (6/side…1/side)

Bench Vault or Skater Hops (6/side…1/side)
Stability Ball Stir-the-Pot or Spiderman Climb (6/side…1/side)
Skater Hops (6/side…1/side)

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Ladder Ab Finishers

Ladder Ab Finisher # 5 – Sticking to the Swing

Do the following circuit ONE time, resting as shown:

KB or DB Swings or Total Body Extensions (50 secs), rest 10 secs

T Pushups (50 secs), rest 10 secs
KB or DB Swings or Total Body Extensions (40 secs), rest 10 secs
Lateral Plank Walk (40 secs), rest 10 secs
KB or DB Swings or Total Body Extensions (30 secs), rest 10 secs
X-Body Mountain Climbers w/Feet Elevated or X-Body MC (30 secs), rest 10
secs
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs
Burpee (20 secs)

Ladder Ab Finisher # 6 – 6-Minute Ab Crank

Do the following superset as many times as possible in 6 minutes, resting only
when needed. In the first superset, you’ll perform 4 reps of each exercise. In the
next superset, you’ll perform 3 reps of each. Continue in this fashion until you
complete 1 rep of each. Then, work your way back up with the next superset
being 2 reps, etc. Go back and forth until the 6 minutes are up.

Renegade Row or Bodyweight Renegade Row (4/side…1/side…4/side, etc)

Cable, DB or Medicine Ball Chop or Bodyweight Chop (4/side…1/side…4/side,
etc)

Ladder Finisher # 7 – You Be Runnin’

Run in Place with High Knees (20 secs), rest 10 secs – 3 times
Mountain Climbers (20 secs), rest 10 secs – 3 times
Run in Place with High Knees (20 secs), rest 10 secs – 2 times
Around the World (20 secs), rest 10 secs – 2 times (switch directions ea. round)
Run in Place with High Knees (20 secs) , rest 10 secs
Stability Ball Plank w/Arms Extended or Plank (20 secs)

Ladder Finisher # 8 – Eight and Down

Do the following superset resting only when needed. In the first superset, you’ll
perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of
each exercise. Continue in this fashion until you complete 1 rep of each exercise.

Atomic Pushup or Stability Ball Jackknife Pushup or Pushup/X-Body Mountain

Climber Combo (8…1)
Offset Reverse Lunge or Bodyweight Reverse Lunge (8/side…1/side)

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Ladder Ab Finishers

Ladder Ab Finisher # 9 – Push the Tempo

Do the following circuit as many times as possible in 5 minutes, resting only
when needed. In the first circuit, you’ll perform 3 reps of each exercise. In the
next circuit, you’ll perform 2 reps. Continue in this fashion until you complete 1
rep of each exercise. Then start BACK at 3 reps of each exercise and continue
until the 5 minutes are up.

Goblet Squat or Bodyweight Squat (3…1)

Offset Pushup (3/side…1/side)
Stability Ball Jackknife or Strap Jackknife or Pushup/X-Body Mountain Climber
Combo (3…1)

Ladder Ab Finisher # 10 – Crazy Ab 8’s

Do the following superset resting only as needed. In the first superset, you’ll
perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of
each exercise. Continue in this fashion until you complete 1 rep of each exercise.

Box or Bench Jumps or Bodyweight Squat (8…1)

Ab Wheel Rollout or Stability Ball Rollout or Inchworm (8…1)

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The Dungeon Ab Finishers

Dungeon Ab Finisher # 1 – Sick 6

Do the following circuit as many times as possible in 6 minutes, resting only
when needed. Do each exercise with a fast tempo, but under control.

DB Front Squat or Bodyweight Squat (6)

Double Burpee (6)
Spiderman Climb (6/side)
Lunge Jumps (6/side)

Dungeon Ab Finisher # 2 – Gettin’ Testy

Do the following circuit 3 times, resting for 30 seconds between circuits:

Farmers Walk (skip this if you don’t have DBs) (30 secs)
Bench Vault or Skater Hops (30 secs)
Burpee/X-Body Mountain Climber Combo (30 secs)
KB or DB Swings or Total Body Extensions (30 secs)

Dungeon Ab Finisher # 3 – Fearsome 200

Do the following circuit ONCE, resting only when needed.

Bulgarian Jump Squat (25/side)

Durkin Death Crawl or Bodyweight Durkin Death Crawl (10)
Bodysaw (40)
1-Arm KB or DB Swings (25/side) or Total Body Extensions (50)
Mountain Climbers (25/side)

Dungeon Ab Finisher # 4 – Evil Burpee Squeeze

Do the following circuit 4 times, resting for 20 seconds after each circuit

Burpee/Spiderman Pushup Combo (20 secs)

Squat Thrust (20 secs)
Burpee/Sprint Combo (20 secs)

Dungeon Ab Finisher # 5 – Swing and Step on the 20’s

Do the following superset as shown TWICE.

KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 6 times

Hand Step-ups or Hand Walk-Outs (20 secs), rest 10 secs – 4 times

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Exercise Library
(Exercises are in alphabetical order)

Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength &
Conditioning Specialist (CSCS) provide you with instruction on correct form for all
exercises.

1-Arm DB Incline Chest Press

• Set an incline bench two notches above the last position. Lie on the bench
and hold one dumbbell at arms length above the chest. The other arm can
hang free.
• Slowly lower the dumbbell to chest level and press it straight back up. Do all
reps for one side and switch.

DB 1-Arm Push Press

• Hold a dumbbell at shoulder level with your palm turned in facing your head.
• Place your other hand on your abs and keep your abs braced.
• Your feet should be shoulder-width apart and knees slightly bent.
• Dip your hips into a quarter squat and then drive up with your legs and
simultaneously press the dumbbell overhead with your palm still turned in and
palm facing your head.
• Slowly lower to the start position and repeat. Do all reps for one side and
switch.

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1-Arm KB or DB Swings
• Hold a kettlebell or dumbell in one hand with your feet shoulder width apart.
• Squat and swing the weight between your legs. Keep your chest up and low
back flat.
• Explode up thrusting your hips forward, as though you were jumping.
• Swing the dumbell to shoulder height. Brace your abs and control the
descent.

1-Arm Pushups
• Put one hand on a medicine ball or small block and form a pushup position,
keeping your abs embraced
• Keeping one hand on the ball, perform a pushup, maintaining a straight line
with your body
• After returning to the starting position, switch hand positions and repeat.

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1-Arm Strap Row

• Grab the strap with one hand and take 2 steps backward. Lean back and rest
the weight on heels.
• Keep the abs braced and body in a straight line from heels to shoulders.
• Row your body up until your chest is at strap height.
• Slowly return to the start position.
• Do all reps on one side and then switch

1-Arm Switch Pushup

• Start in the pushup position with your left hand at an elevated position.
• Complete one pushup and at the top of the movement, switch your hand
position by bringing your other hand to the elevated position, keeping your
body straight.
• Complete another pushup – that’s one rep per side.
• Switch back and repeat.

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2-Arm DB Row
• Hold a dumbbell in each hand with an a neutral or overhand grip
• Stand with your knees slightly bent. Push your hips back
• Squeeze your shoulder blades together as you bring the dumbbells up to your
sides.
• Slowly lower to the start position.

Ab Wheel Rollout
• Kneel on a mat with your hands on the ab wheel.
• Keep your body in a straight line, brace your abs, and keep your low back
tensed.
• Slowly roll out as far as is comfortable.
• Keep your abs braced, and contract them maximally to come back up to the
start.

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Alternating Bodyweight Chops

• Start by holding your hands above your head and to the side.
• In a diagonal and chopping motion, bring your hands towards the opposite
knee with a slight bend in both knees.
• Return to the starting position
• Alternate sides with each rep.

Alternating DB Chest Press

• Hold both dumbbells above your chest with your palms turned toward your
feet.
• Lower one dumbbell to chest level – while keeping the other dumbbell
pressed up.
• Pause briefly and press the dumbbell straight up above the chest. Alternate
sides.

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Alternating Goblet Reverse Lunge

• Stand with your feet shoulder-width apart. Hold a dumbbell at chest height.
• Brace your abs, and contract your glutes (butt muscles) as if you were
squeezing something between your cheeks.
• Step backward with one leg, resting that toe on the ground.
• Squat straight down with the front leg supporting the body weight. Lower
yourself until your front thigh is parallel to the floor.
• Begin to return to the start position by pushing with the muscles of the front
leg.
• Focus on pushing with glutes and hamstrings.

Alternating Goblet Switch Lunge

• Stand with your feet shoulder width apart, holding a dumbbell or kettlebell at
chest height.
• Step forward with one leg into a lunge position, taking a larger than normal
step.
• Drop your back knee just above the ground and bend your front knee as well,
keeping your upper body straight.
• Drive through your front leg and bring it behind you, performing a reverse
lunge with the OTHER leg.
• That’s one rep

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Alternating Lateral Lunge

• Stand with feet shoulder-width apart holding dumbbells at your side (optional)
• Take a large step sideways (laterally) with one leg into a wide squat position.
• Keep your upper body upright and your lower back flat.
• Push with your outside leg to return to the starting position.

Alternating Lunge or DB Lunge

• Stand with your feet shoulder-width apart. Hold dumbbells in each hand if
needed.
• Step forward with your right leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The
left knee should also be bent.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push with your right leg to return to the starting position.
• When you are strong enough, hold dumbbells in your hands to increase
intensity.

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Alternating Superman Plank and Reach

• Assume the plank position with your arms extended
• Keeping your abs braced and your body in a straight line, extend one arm out
in front of you.
• Repeat for the other side.

Around the World

• Set your feet on a bench or low box and assume the pushup position,
maintain a straight line with your body
• Keeping your abs braced and a straight line with your body, “walk” your hands
around in one direction in a circle.
• You can also go halfway and come back
• If you don’t have access to a bench or platform, you can do this maintaining a
pushup position without your feet elevated.

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Atomic Pushup
• Brace your abs. Put your hands on the floor and put your feet in the straps.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Tuck your knees to your chest contracting your abs and pulling your feet
forward.
• Return to the starting position.
• Bend your elbows and lower down into a pushup position.
• Pause and then push back up
• Repeat as necessary

Bench Vault
• Place both hands on the sides of a bench, with your abs braced
• In one motion, vault over the bench, driving your arms down and pulling your
legs, knees and butt toward the ceiling.
• Repeat in the opposite direction.

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Bodysaw
• Support your weight on your forearms and your toes. Put your toes on a towel
if you are on a wood floor. If you are on carpet, put your toes on a weight
plate.
• Keep your abs braced and breathe normally.
• Slide your feet out behind you 6 inches and then slide them back in.
• It’s tough to see in the photos, but you’ll feel it when you try it!

Bodyweight Chops
• Start by holding your hands above your head and to the side.
• In a diagonal and chopping motion, bring your hands towards the opposite
knee with a slight bend in both knees.
• Return to the starting position
• Do all reps on one side and repeat for the other side.

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Bodyweight Durkin Death Crawl

• Start in a push-up position.
• Do four Superman push-ups by extending one arm out after doing a pushup –
alternate sides (2/side)
• Now, do a walking plank, moving forward several feet by lifting your hands
and your feet, and taking tiny steps like an alligator crawl – take 2 steps per
side. (Remain in the up position of the push-up.)
• Stand up and do a jump squat.
• Drop down and repeat the sequence.

Bodyweight Renegade Row

• Assume the pushup position with your arms fully extended.
• Keep your abs braced
• Complete a row by bringing up your hand towards your abs.
• Alternate sides and repeat

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Bodyweight Reverse Lunge

• Stand upright holding a pair of dumbbells (optional)
• Step back and squeeze your glute muscles, while keeping your upper body
straight
• Lower yourself until your rear knee is a few inches off away from the ground
• Push back up with your lead leg to the starting position

Bodyweight Row
• Stand with your feet shoulder width apart and your arms extended in front of
you as if you are performing a standing row.
• Bring your arms in while keeping a 90 degree bend with your elbows
• Squeeze your shoulder blades HARD
• Return to the starting position

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Bodyweight Squat
• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back
into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral
position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start
position.

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Bodyweight Sumo Squat

• Stand with your feet wide and your toes slightly angled out.
• Push your hips back and keep your chest up as you lower yourself down with
your arms extended in front of you.
• Drive through the heels of your feet and push through your glutes and
hamstrings to return to the starting position.

Bodyweight Switch Lunge

• Stand with your feet shoulder width apart, holding dumbbells at your sides
(optional).
• Step forward with one leg into a lunge position, taking a larger than normal
step.
• Drop your back knee just above the ground and bend your front knee as well,
keeping your upper body straight.
• Drive through your front leg back to the starting position.
• With the OTHER leg, perform a reverse lunge.
• That’s one rep; repeat for all reps and then switch legs

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Bodyweight Triple Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back
into a chair”.
• Go just 1/4th of the way down and hold this position for one second.
• Then go halfway down and hold this position for one second.
• Finally, squat as deep as possible, but keep your low back tensed in a neutral
position and hold this position for one second.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start
position.

Box or Bench Jumps

• Stand in front of a bench or box/platform
• Dip down into a quarter squat position and jump on the box in the quarter
squat position to reduce impact
• Step back down and repeat

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Bulgarian Jump Squats

• Stand with your feet shoulder-width apart. Hold dumbells in each hand if
needed.
• Place the instep of one foot on a bench. Step forward with the other foot,
taking a slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral
position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Jump using the front foot, and keeping the upright position. Stay in a split-
squat stance.
• Land in the bottom of a Bulgarian squat and repeat
• Perform all reps for one leg and then switch.

Burpee
• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in
a push-up position.
• Perform a pushup (or you can modify this and remove the pushup)
• Thrust your feet back in and then stand up.
• You can add a vertical jump at the end as well.

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Burpee/Spiderman Climb Combo

• Stand with your feet shoulder width apart.
• Squat down on your feet and hands
• Kick your feet out to form a pushup position
• Perform a Spiderman climb by bringing one foot to the outside of the same
side hand. Repeat for the other side (1 rep per side).
• Kick your feet back in and stand or jump back up

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Burpee/Spiderman Pushup Combo

• Stand with your feet shoulder width apart.
• Squat down on your feet and hands
• Kick your feet out to form a pushup position
• Perform a Spiderman pushup by going down into a pushup, bringing one
knee to the side. Repeat for the other side (do 1 rep on each side).
• Kick your feet back in and stand or jump back up

Burpee/Sprint Combo
• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in
a push-up position.
• Perform a pushup (or you can modify this and remove the pushup)
• Thrust your feet back in and then stand or jump back up.
• Run in place (with high knees) for 4 reps
• Repeat as necessary.

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Burpee/X-Body Mountain Climber Combo

• Start with your feet shoulder width apart
• Squat down and brings your hands to the floor
• Kick your feet out to form a pushup position
• Perform an X-Body Mountain Climber by bringing one knee towards the
opposite elbow, keeping your abs braced. Repeat for the other side (do 1 rep
per side)
• Kick your feet back in and then stand or jump back up.

Cable Chops
• Stand beside a cable stack with the handle set up at the top position.
• Start with the handle held in both hands over one shoulder.
• Keep your abs braced hard.
• Pull the handle down and across the body, rotating only at the upper back
level with a slight bend in the knees.
• Chop the handle down below knee level while keeping your chest up.
• Reverse the movement. Do not round your lower back.

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Cable Core Press

• Take a V-handle or regular handle and attach it to a cable pulley
• Kneel down on one knee and bring in the hand towards your abs.
• Keep your abs braced and chest high and hold for the prescribed time

Chin-up with Knee-up

• Take underhand grip on the bar with the palms facing you.
• Pull your body up until the chest reaches bar level.
• At the same time, pull your knees up to your chest.
• Slowly lower yourself but do not let your body swing and do not use
momentum.
• Let your knees drop slowly from your chest to their original position.

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Close-Grip 3/4th Rep Pushups

• With your hands inside shoulder-width apart and maintaining a straight line
with your body, lower yourself until you are you about 75% of the way down
• Keep your abs braced and push yourself back to the starting position

Close-Grip Pushup
• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor inside shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Tuck your elbows into your sides as you lower your body.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times and elbows tucked in.

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DB Chops
• Grab a dumbbell
• Start by holding the dumbbell above your head and to the left.
• In a diagonal and chopping motion, bring the dumbbell to the opposite knee
with a slight bend in both knees.
• Brace your abs HARD.
• Return to the starting position and do all reps on one side, then switch or if
you are alternating, then you’ll switch sides you chop with on every rep.

DB Front Squat
• Hold two dumbbells in front of your shoulders, standing with your feet just
outside shoulder width apart.
• Go down by bringing the hips back, maintaining a neutral arch in your back,
until your thighs are about parallel to the ground
• Drive back up through the heels of your feet using your hips and glutes

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DB Jump Squat
• Squat down with your feet just outside shoulder width apart and bringing your
glutes and hips back while holding a pair of dumbbells next to your sides.
• Explode and jump up
• Be sure to land in the squat position (to reduce impact) and repeat as
necessary.

DB Piston Row
• Stand with knees bent, back flat, chest up, and hold a dumbbell in each hand.
• Brace your abs and maintain your torso position while rowing one dumbbell
up to your torso.
• As you lower one dumbbell start rowing the other dumbbell up to your torso.
• Repeat, being in constant motion, until you’ve done all reps.
• Do not round your low back and keep your abs braced at all times.
• Use light weights to maintain perfect form.

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DB Row
• Rest the left hand flat bench or platform, lean over and keep the back flat.
• Hold the dumbbell in the right hand in full extension and slowly row it up to the
lower abdomen.
• Keep the low back tensed in a neutral position and the elbow tight to the side.
• Do NOT round your lower back.

Decline Pushup
• Keep the abs braced and body in a straight line from toes (knees) to
shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet onto stairs or a bench.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

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Diagonal Ab Wheel Rollout

• Kneel on a mat with your hands on the ab wheel.
• Keep your body in a straight line, brace your abs, and keep your low back
tensed.
• Slowly roll out as far as is comfortable at a diagonal angle.
• Keep your abs braced, and contract them maximally to come back up to the
start.
• If alternating, go to the other side. If not, do all reps on one side and then
switch.

Divebomber Pushups
• Start with your feet outside shoulder width apart and in the pike pushup
position with your glutes in the air.
• Keeping your hands about shoulder width apart, slowly bring your upper body
towards the floor while shifting your body forward.
• Keep going and bring your chest up while facing straight ahead.
• Slowly return to the starting position.

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Double Burpee
• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in
a push-up position.
• Perform TWO pushups.
• Thrust your feet back in and then stand up.
• You can add a vertical jump at the end as well.

Durkin Death Crawl

• Start in a push-up position as you grip a pair of dumbbells.
• Do two push-ups, two plank rows with your left hand and two rows with your
right. (To perform a row, maintain the push-up position, but bring one elbow
up close to your torso as you balance on the dumbbell in your opposite hand.)
• Now, do a walking plank, moving forward several feet by lifting the dumbbells
and your feet, and taking tiny steps. (Remain in the up position of the push-
up.)
• Stand up and do a jump squat with dumbbells.
• Drop down and repeat the sequence.

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Elevated Pushup
• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an
aerobic step. Hands are slightly wider than shoulder width apart (normal
pushup width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Perform all repetitions in this manner and then switch to do all repetitions with
the other arm elevated. Keep your abs braced.

Extended Side Plank

• Lie on the floor on your side.
• Support your bodyweight with your arm extended.
• Keep your back straight and your hips up. Hold your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.

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Extended Side Plank with Cable Row

• Lie on the floor on your side.
• Support your bodyweight with your arm extended.
• Keep your back straight and your hips up. Hold your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.
• Grab a cable pulley handle pull it towards your side with your arm tucked,
contracting your back muscles.
• Repeat as necessary.

Farmers Walk
• Grab a pair of heavy dumbbells
• Walk while keeping your upper body tall and your abs braced.
• If working in a small space, you can walk back and forth.
• This is also a great way to build forearm strength.

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Goblet Lunge Jumps

• Start in the bottom of a split squat position holding a KB or DB at chest height.
Your front thigh should be parallel to the floor, your torso upright, and your
abs braced.
• Jump up explosively and switch leg positions in the air. Your back leg
becomes the front leg, and vice versa. Absorb the landing with your muscles.
Keep your abs braced and torso upright.
• Alternate sides without resting between sides

Goblet Squat
• Stand with your feet just greater than shoulder-width apart.
• Hold a dumbbell in a “cupped” position at chest height.
• Start the movement at the hip joint. Push your hips backward and “sit back
into a chair”.
• Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral
position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start
position.

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Goblet Squat and Press

• Hold a dumbbell close to your chsest and your feet just outside shoulder
width apart.
• Squat to at least parallel, maintaining an upright torso.
• Return to the standing position, then press the weight upward above your
head.

Half Kneeling Pallof Press

• Kneel down in front of a cable station with a rope grip, holding it the rope at
shoulder level.
• Keeping your abs braced, push the rope above your head.

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Hand Step-ups
• In the pushup position, place your hands on a small step.
• Bring your right hand down to the ground while maintaining a straight line with
your body (don’t let your hips sag).
• Bring the left hand down.
• Then bring the right hand back up to the step followed by bringing the left
hand up.

Hand Walk-outs
• Assume the pushup position with your arms extended
• Maintaining a straight line, “walk” your hands out in front of you.
• Keep your abs braced.
• Walk your hands back in and repeat as necessary.

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Inchworm
• This is a powerful stretch for your hamstrings, so go slow, and don’t round
your back.
• Start in a modified push-up position, with your hands out in front of your
shoulders.
• Keep your legs straight and walk your legs towards your hands.
• Go until you get a stretch, but don’t round your lower back.
• Once you get a stretch, walk your hands out until you are in a modified
pushup.

Inverted Row
• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it with an underhand grip an inch or two
wider than shoulder-width apart. Row yourself up the top position with your
upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to
shoulders.
• Slowly return to the start position.

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Jump Squat
• Squat down with your feet just outside shoulder width apart and bringing your
glutes and hips back
• Explode and jump up
• Be sure to land in the squat position (to reduce impact) and repeat as
necessary.

Jumping Jacks
• Stand on the balls of your feet with your feet shoulder width-apart and arms
by side.
• Jump your feet out to your sides and raise your hands overhead at the same
time.
• Return to the starting position

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KB/DB Snatch
• Hold a kettlebell or dumbell in one hand with your feet shoulder width apart.
• Squat and swing the weight between your legs. Keep your chest up and low
back flat.
• Explode up thrusting your hips forward, as though you were jumping.
• Swing the dumbell to shoulder height. Brace your abs and control the
descent.
• Make sure to watch the video for this one.

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KB/DB Swings
• Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell
or dumbbell in both hands in front of your body at arm’s length.
• Push your hips back and swing the Kettlebell or dumbbell between your legs.
• Drive back up to the start position and swing the Kettlebell or dumbbell up to
chest height. Move at a quick pace.

Lateral Plank Walk

• Assume the pushup plank position, maintaining a straight line with your body
and bracing your abs.
• Take a lateral step to the side with your hands and feet and then come back.
• Keep your abs braced the whole time.

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Long Jump
• Start in a partial squat position
• Pushing through the glutes and hips, jump as far as you can
• Land in the squat position to minimize the impact on your joints
• Turn around and repeat as necessary

Lunge Jumps
• Start in the bottom of a split squat position. Your front thigh should be parallel
to the floor, your torso upright, and your abs braced.
• Jump up explosively and switch leg positions in the air. Your back leg
becomes the front leg, and vice versa. Absorb the landing with your muscles.
Keep your abs braced and torso upright.
• Alternate sides without resting between sides

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Medicine Ball Chops

• Grab a medicine ball
• Start by holding the medicine ball above your head and to the left.
• In a diagonal and chopping motion, bring the medicine ball to the opposite
knee with a slight bend in both knees.
• Brace your abs HARD.
• Return to the starting position and do all reps on one side, then switch or if
you are alternating, then you’ll switch sides you chop with on every rep.

Medicine Ball Slams

• Grab a medicine ball and hold it over your head
• Keeping your abs braced, slam the ball on the ground, keeping a slight bend
in your knees and your arms straight
• Repeat as necessary.

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Mountain Climbers
• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to your chest. Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

Offset Pushup
• Keep your abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart, BUT
place one hand in front of shoulder level and the other hand behind shoulder
level.
• Slowly lower yourself down until you are 1 inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Do all reps for one side and then change hand positions and complete all
other reps.

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Offset Reverse Lunge

• Stand with your feet shoulder-width apart.
• Hold one dumbbell at shoulder height on your left side.
• Step back with your left leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The
left knee should also be bent.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push with your right leg to return to the starting position.
• Repeat for the other side.

On/Off Plank
• Hold the plank position as prescribed, keeping your abs braced; this is the
“on” position.
• The “off” position is when you rest by allowing your body to rest on the floor

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Pike Pushups
• Put your feet on a high box.
• Put your hands on the floor, and bring them as close to the box as you can while
piking your hips as high in the air as possible.
• This allows your upper body to be upright and allows you to work your shoulders and
triceps as hard as possible.
• Bend your elbows and lower your body to the floor.
• Push up with your shoulders and triceps to return to the start position.

Plank
• Lie on your stomach on a mat.
• Raise your body in a straight line and rest your bodyweight on your elbows
and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight.
Contract them as if someone was about to punch you in the stomach, but
breath normally.
• Hold this position for the recommended amount of time.

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Plank Jumping Jacks

• Start in the plank position, maintain a straight line with your body and your
abs braced.
• Just like a regular jumping jack, “jump” your feet out to the sides and bring
them back in.
• Keep a straight line with your whole body the entire time.

Plank to Pushup
• Hold the plank position by maintaining a straight line with your body and
balancing your weight on our forearms and toes.
• Keep your abs braced.
• Move into the pushup position by pushing through the floor through your
hands, raising one arm at a time.
• Return to the plank position.

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Plank to Triceps Extension

• Raise your body in a straight line and rest your bodyweight on your elbows
and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight.
Contract them as if someone was about to punch you in the stomach, but
breath normally.
• Now contract your triceps and press your palms into the ground and push
your body up to the push-up position – taking 2 seconds to do it.
• Slowly return to the start position.

Plank with Weight Transfer

• Hold a plank position with a dumbbell next to one hand.
• Keep your abs braced.
• While maintain a straight line with your body, roll the dumbbell to the other
side of your opposite hand.
• Repeat and go the other way.

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Prisoner Jump Squat

• Stand in the start position for the Prisoner Squat.
• Squat down and jump up as high as possible, keeping your hands behind
your head.
• Bend your knees when you land to absorb the force with your muscles.
• As soon as you land, jump up again.

Prisoner Lunge Jumps

• Start in the bottom of a split squat position. Your front thigh should be parallel
to the floor, your torso upright, and your abs braced.
• Keep your hands behind your head, squeezing your shoulder blades together
the whole time.
• Jump up explosively and switch leg positions in the air. Your back leg
becomes the front leg, and vice versa. Absorb the landing with your muscles.
Keep your abs braced and torso upright.
• Alternate sides without resting between sides

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Prisoner Squat
• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder
blades pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back
into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral
position.
• Do not round your lower back.
• Push with your glutes, hamstrings, and quadriceps to return to the start
position.

Pushup Plank
• Start in the top of a pushup position. Hold your body in a straight line.
• Keep your back straight and your hips up. Hold (brace) your abs tight.
Contract them as if someone was about to punch you in the stomach, but
breath normally.
• The lower you are, the more difficult it will be

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Pushup/Mountain Climber Combo

• Start in the pushup position and your abs braced.
• Perform a pushup by lowering yourself to the ground, keeping a straight line
with your body.
• Push through your hands back to the starting position.
• Perform a Mountain Climber by bringing one knee towards the hand on the
same side, keeping your body in a straight line. Repeat for the other side (1
on each side)
• That’s one full rep – repeat as necessary.

Pushup/X-Body Mountain Climber Combo

• Start in the pushup position and your abs braced.
• Perform a pushup by lowering yourself to the ground, keeping a straight line
with your body.
• Push through your hands back to the starting position.
• Perform an X-Body Mountain Climber by bringing one knee towards the
opposite elbow, keeping your body in a straight line. Repeat for the other
side.
• That’s one rep – repeat as necessary.

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Pushup
• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

Pushup with Feet in Straps

• Keep the abs braced and body in a straight line from toes (knees) to
shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet into the TRX straps
• Take 5 seconds to lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

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Renegade Pushups
• Start in a push-up position as you grip a pair of dumbbells.
• Maintaining a straight line and your abs braced, perform a pushup by lowering
your body
• Return to the starting position

Renegade Row
• Assume the pushup position while keeping your hands on a pair of dumbbells
and your arms extended
• Keep your abs braced
• Complete a DB Row, maintaining a straight line with your body followed
immediately by a pushup
• Alternate sides and repeat

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Rolling Plank
• Perform a standard plank by maintaining a straight line with your body and
balancing your weight on your toes and forearms.
• Brace your abs hard.
• Then “roll” to one side and perform a side plank, maintaining your balance on
your one foreram.
• Then “roll” to the other side and repeat.
• Do each movement for the time prescribed.

Run in Place
• Run in place, bringing your knees high, alternating steps.
• Increase the intensity by going faster.

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Shuttle Sprints
• Set up two cones, dumbbells, or whatever you have available for markers,
about 10-30 feet apart or you can pick a spot on the floor to use as markers.
• Starting at marker 1, run to marker 2 and touch the ground
• Repeat as necessary until time is up

Side-to-Side Jumps
• This move will make you feel like a kid – it’s like lateral jumps but less impact.
• Imagine a line next to you and hop “over” the line to one side.
• Repeat back to the other side.
• Go as fast as possible.

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Skater Hops
• Start with your feet shoulder width apart
• Jump to one side on one foot, shifting all your weight to the leg you jumped
out with
• Now jump to the other side with the other leg and repeat.

Spiderman Climb
• Brace your abs. Start in the top of the pushup position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up outside of your shoulder and touch your foot to the ground.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

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Spiderman Climb with Pushup Combo

• Start in the pushup position with your abs braced
• Perform a pushup by lowering yourself to the ground and pushing yourself
back up through your chest, triceps and shoulders.
• Then bring one foot to the outside of the same side hand, bring it back, and
then repeat for the other side.
• That’s one rep.

Squat Thrust
• Start in the pushup position with your abs braced
• Bring your feet in towards your chest in an explosive fashion
• Return to the starting position by “kicking” your feet back out

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Stability Ball Jackknife

• Place your feet on the ball and hands on the floor, slightly wider than shoulder
width.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Keeping your back straight (don't round it), roll the ball as close to your chest
as possible by contracting your abs and pulling it forward.
• Pause and then return the ball to the starting position by rolling it backward.
• Do NOT round your lower back.

Stability Ball Jackknife Pushup

• Brace your abs. Put your hands on the floor and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Tuck your knees to your chest by rolling the ball to your chest by contracting
your abs and pulling it forward.
• Return to the starting position.
• Bend your elbows and lower down into a pushup position.
• Pause and then push back up
• Repeat as necessary

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Stability Ball Plank

• Brace your abs. Put your elbows on the bench and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Hold the plank position for the designated time.

Stability Ball Plank w/ Arms Extended

• Set your body in a regular stability ball plank position, but instead of resting
your elbows on the ball, straighten your arms and put your hands on the ball
as if you were going to do a Stability Ball Pushup.
• You can also use a medicine ball
• Brace your abs throughout the entire exercise.

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Stability Ball Rollout

• Kneel on a mat and place your clasped hands on the top of a medium sized
ball.
• Brace your abs and slowly lean forward and roll your hands over the ball
while the ball moves away from your body.
• Keep your body in a straight line and go as far as you can with perfect form.
• Contract your abs and reverse the motion to return to the upright position.

Stability Ball Stir-the-Pot

• Brace your abs. Put your elbows on the ball.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Move your arms in a circular motion in one direction while keeping your abs
braced and torso in a straight line.

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Strap Ab Pike
• Brace your abs. Place your feet into the strap handles and your hands on the
ground.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Keeping your back straight, pull your feet as close to your hands as possible
by contracting your abs and piking your hips up in the air.
• Pause and then return your feet to the starting position.

Strap Biceps Curls

• Grab the straps with an underhand grip. Take 2 steps back.
• Lean back putting the weight on your heels.
• Pull your body up to an almost upright position by contracting your biceps.
• Keep your elbows up high to focus on biceps and not your back.
• Slowly return to the start position.

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Strap Fallout
• Kneel on the ground with your hands in the straps.
• Keep your body in a straight line, brace your abs, and keep your low back
tensed.
• Lean forward & extend your arms overhead and keep your abs braced as they
stretch.
• Contract your abs and keep your body in a straight line from toes to shoulders
as you come back up to the start.

Strap Jackknife
• Brace your abs. Put your hands on the floor and put your feet in the straps.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Tuck your knees to your chest contracting your abs and pulling your feet
forward.
• Return to the starting position.

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Strap Mountain Climber

• Put your hands in the strap handles and form a straight line with your body
while being on your toes.
• Bracing the abs, bring one knee in towards the opposite hand.
• Be sure not to let your hips sag.
• Return to the starting position and repeat with the other side.
• If this is too advanced, you can put your feet in the straps and do the same
movement.

Strap Row
• Grab the straps and take 2 steps backward. Lean back and rest the weight on
heels.
• Hold the straps with your palms facing together.
• Keep the abs braced and body in a straight line from heels to shoulders.
• Row your body up until your chest is at strap height.
• Slowly return to the start position.

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Strap Squat and Row

• Grab the strap handles and place your feet just outside shoulder-width apart.
• Squat down by pushing your hips back, keeping your back neutral.
• Pushing through the heels of your feet using your quads, glutes and
hamstrings to the starting position.
• Perform a strap row by pulling on the handles and bringing yourself up and
squeezing your shoulder blades together.
• Repeat as necessary.

Strap Tricep Extension

" Place your hands in the straps and lean forward on the balls of your feet.
" Keep you body in a straight line and your arms just wider than shoulder width
apart.
" Slowly bend your elbows and lower your body forward. Keep your abs
braced.
" Contract your triceps and press back to the start position.
" This is tough on the elbows. You can use close-grip strap pushups in place.

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T Pushup
• Keep the abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push off to return to the start position.
• As you come up, rotate to one side and point that arm towards the ceiling.
• Alternate sides with each rep.

TD Squat
• Stand with your feet just outside shoulder width apart and your arms
extended above your head.
• Squat down in by pushing your hips back, while keeping your arms extended
above.
• Return to the start position by driving through the glutes, quads and
hamstrings.

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Total Body Extension

• Start in the standing position as if you were going to do a bodyweight squat.
• Dip down quickly into a quarter squat and swing your arms behind you by
your sides.
• Explode up and extend your body onto your toes, raising your arms overhead.
• Control the descent back and in one movement return to the dip before
exploding back up again.
• This is a non-impact replacement for jumping.

Triple Stop Pushup

• Keep abs braced and body in a straight line from knees to shoulders. Hands
should be slightly wider than shoulder width apart.
• Lower into a pushup position, but halfway down pause for one second.
• Then continue to lower yourself until you are 2 inches off the ground. Pause
for one second.
• Return to the starting position. That’s one rep.

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Walking Lunge
• Stand with your feet shoulder-width apart.
• Step forward with your right leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The
left knee should also be bent.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Drive through the lead leg to step forward to the standing position. Alternate
sides.

X-Body Mountain Climbers

• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to your opposite shoulder. Do not let your hips sag.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

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X-Body Mountain Climber w/Feet Elevated

• Put your feet up on a bench or small platform and place your hands on the
floor about shoulder width apart.
• Keeping your abs braced and your body straight, bring in one knee towards
the opposite elbow.
• Return to the starting position and repeat for the other side.

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