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Old 05-16-2009, 05:53 AM   #1
Suprageex
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Default Vert. + Abs. Workout?

Summer is comming and we all need a nice body to ball, right ?
Now, what I would like to ask is if anyone knows a good, free plyo+abs workout scheme? And since I'm in boarding school, I don't really have acces to machines or step boxes or something. The only things I got is: a dumbbell (4kg), a sit up mat, and a little room

Help would be very much appreciated!!!!

SG
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Old 05-17-2009, 07:20 PM   #2
CMANsonDaRipper
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Default Re: Vert. + Abs. Workout?

First of all, abs are overrated. I'd rather a layer of fat cover my mid-section if it meant having a broad shoulder, robust chest, and ripped arms. But it is your choice, so I shall grant thee. Just trust me on this.

Monday
Warm-Up: 3 sets of 20 bunny hops.
4 sets of sprints.
About 20 seconds of Bounding. (Skipping but drilling your knee into the air and getting as high as possible)
Tuck Jumps. Squat Jumps. Standing Broad Jumps. Lunge Jumps. Rim Touches. Pick whatever you feel like doing. Concentrate on getting high as possible and recruiting your muscles to make that efficient movement.
3 X 10 Shoulder Extensions. Grab the DB, lay stomach down on a bench, and extend the DB backwards.
3 X 10 Forward Lateral Raise. Focus on exploding the DB up.
Cool down with some lay-up drills. Then STRETCH the sh!t outta your hip flexors, hamstrings, quads, calves, and lower back.
Take a shower and alternate the hot and cold.


Tuesday

Put the dumbell on your gut and do the standard crunch.
Sit on a wall, contract your abs and hold that position for as long as posible.
Hang from a monkey bar.. or on a floor do lower leg lifts.
Side bends.

etc.

Repeat Thursday and Friday. Eat good.
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Old 06-27-2009, 07:16 PM   #3
Suprageex
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Default Re: Vert. + Abs. Workout?

That's weird, I always read that Abs don't need a +24h recovery, and that you safely can repeat the crunches everyday. Anyone has confirmation or something?
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Old 06-27-2009, 10:01 PM   #4
mika
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Default Re: Vert. + Abs. Workout?

Quote:
Originally Posted by Suprageex
That's weird, I always read that Abs don't need a +24h recovery, and that you safely can repeat the crunches everyday. Anyone has confirmation or something?
they are just like any other muscle. recovery time is needed.
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Old 07-01-2009, 01:59 PM   #5
LevisJeans
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Default Re: Vert. + Abs. Workout?

I'd add the Russian oblique twist and the body cross crunch to your ab workout. I find them very effective.
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Old 07-01-2009, 02:12 PM   #6
Suprageex
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Default Re: Vert. + Abs. Workout?

Quote:
Originally Posted by mika
they are just like any other muscle. recovery time is needed.
Well, I asked my chiropractor and he said abs don't need THAT much rec. time. Crunches and situps can be done every day safely
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