Posts Tagged ‘ESF’

Last year around this time, I was working out with one of my old strength coaches from Florida State and he showed me his newest ab circuit: Ten Minute Abs. Three great things about this workout: 1) it’s very flexible and customizable, 2) it’s an ab killer, and 3) it’s only 10 minutes!

Basically, you do ab exercises for 10 minutes straight. Every 30 seconds, you switch to a different exercise, so you’re doing 20 different exercises. I’ve included some of my favorites below, so you can pick from the list below or come up with your own! I always love to start with a plank circuit, which I’ve separated into the top 9 exercises below, and then pick from the rest of the list for the second half of the workout.

Have fun with it, and enjoy your new abs 🙂

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TEN MINUTE ABS

-Plank

-Side Plank (Right)

-Side Plank (Left)

-Leg Lift Plank

-Side Leg Lift Plank (Right)

-Side Leg Lift Plank (Left)

-Plank with Alt. Hip Dips

-Plank with Hip Dip (Right)

-Plank with Hip Dip (Left)

——————————–

-Leg Lifts

-Right Side Crunch

-Left Side Crunch

-Left Single Leg V-up

-Right Single Leg V-up

-Straight Leg Russian Twist

-Scissor Kicks

-Bicycles

-Alternating Toe Touches

-Alternating Supermans

-Reverse Crunch

-Situps

-Crunches

-Sidesweepers

-Straight Leg Situps

-Wipers

-Deadbugs

-Toe Touches

-6 inch Hold

-Right Elbow to Left Knee Crunch

-Left Elbow to Right Knee Crunch

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Here is another ESF workout for you! This one is a circuit training exercise that is centered around lunges, but works in abs and arms stations as well. Guaranteed to make your glutes, hammys, and quads sore the next day! To make this workout harder, you can add weight to your lunges using either dumbbells or barbell of desired weight, and to your ab workouts by using a medicine ball.

Remember: For lunges, you should never let your front knee extend over your ankle and bend only until both knees are at 90 degrees! Otherwise you risk injury, especially if you are adding weight.

Enjoy the The ESF Lunge Workout 🙂 and let me know if you have questions!