May 14, 2013

Workout Ideas: TehTarik 5 Abs Circuit


<data:blog.pageName/> <data:blog.title/> <data:blog.pageTitle/> The one thing that I believe a lot of people would want when ti comes to workouts is to achieve that "washboard" six pack abs that most people would see in magazines. However almost everyone who makes an effort to do it would know that the abdominal area would be one of the most difficult area to work with, especially for the guys.

[Basic anatomy of abs]

Similarly with the gang in the gym, at the moment we are trying out a new routine that I would love to share with you guys to see what you think. Our target is to continuously try this out for the next 3 months to see the result behind it and give a month to month update as to how it develops for our body.

TehTarik's 5 Abs Circuit

We decided to split the sessions into two so that it would not be too boring for the person to do in the next 3 months. Take your usual workout session, and we basically have abs workout BEFORE and AFTER your workout session.

Before Workout

 
[Wallclimbers]

We start off with  non-stop session of one set of five work outs. Each workout will start and ended with a wallclimber as shown below.

[Crunches]

The alternative crunch I am showing below are basically like your normal crunch but instead of going upwards, you make sure that you elbow touched your knee in every crunch so that you get the squeeze on your sides each time.

[Crunch with right leg tap]

[Crunch with left leg tap]

[Leg paddle]

[Plank]

So the procedure for this set is basically continuous throughout the entire list of workouts which would basically look something like this:

Wallclimbers - 30 secs
Crunches - 10 reps
Wallclimbers -30 secs
Crunch with Right Leg Tap - 10 reps
Wallclimbers - 30 secs
Crunch with Left Leg Tap - 10 reps
Wallclimbers - 30 secs
Leg paddle - 20 reps
Wall climbers - 30 secs
Plank - 30 secs

Amount of sets to do - 1

This would generally take me about 5 minutes to complete and would act as a warm up for me before going on to training because by the time you are done with this, I would expect you to sweat it up big time which would be perfect for your workout.

After which, you would then continue on to your normal routine of workouts you have planned for the day...

Once you resistance workout is done, we have decided to add in another abs session to continue on the burn. This time around we have a circuit of 5 workouts which we would conclude in 3 sets.

After Workout

Similarly to the ones we did above, the circuit workout is continuous so that you don't waste too much time over resting between sets.

 
[Weighted Crunches]

 
 [Roman Twist Weighted]

 
[Rope Crunch]

[Crunch]

 [Leg Raise]

So in completion, the entire circuit would look something like this:

Weighted Crunches - 15 reps
Roman Twist Weighted - 10 reps per side
Rope Crunch - 15 reps
Crunches - 15 reps
Leg Raise - 15 reps

Total number of sets - 3 sets

Again, we try to keep the rest period short as to ensure that we do not over rest between workouts but also in the same time, take a breather because it can get quite exhausting. The idea is to ensure that you have a high intensity training session constantly which not only helps with the workout but burn fat as well.

So far we have gone in about a week doing this routine and I have to say that my tummy is killing me at the moment. Then again all for a good reason I suppose. I'll keep you guys posted on the progress that I have made with this routine by the end of the month.

If you guys are also looking to try out this routine, do let me know what you guys think of if you guys have any suggestions or thoughts as well, please do write on the comment below.

Happy Workout!

1 comments:

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