Free personalized workout plan

Ab Workouts For Women: 7 Step Circuit

By Myworkouts

Experience
Advanced (3+ years)
Time
2 minutes/day | 2 days/week
Good for
Tone Body, Gain Strength
Equipment
Bodyweight, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, Dips (Parallel) Bar, Towel (Small)
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description

Workout Overview


Ab Workouts For Women. (15 Min) Routine. Perform this 7 step circuit 3 times. Do 10 reps of each exercise.You can start by doing this ab workout for women twice per week (Day 1 and Day 2). Then, move up to where you are doing each one 2-3 times per week.

Circuit
Lying Knee Raise (on floor)
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent-Knee Hip Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Toe Touchers
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up
1. V-up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Woodchop
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Plank
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

This next abs workout complements your 7 step circuit abs workout. It adds some variety to your ab workouts. This ab workout is longer, containing 12 exercises. Switch between these two workouts every day for best results.

Circuit
Hanging Knee Raise Oblique Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Dip
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Side Plank Lift
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up
1. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hollow, Hold and Roll
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crunches
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Tornado Crunch
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Crunch
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Superman from Floor
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:49:05 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:49:05 GMT+0000 (Coordinated Universal Time)

Similar Workouts

More Workouts by Chris Davis

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.