TOTAL ABS BY JLFITNESSMIAMI

TOTAL-ABS-WORKOUTS

TOTAL ABS

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Workout #1

These exercises are from the Intensity III column. Go through this workout 3 times and rest 15 seconds between exercises.

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  • Bicycle Crunches- 0:30 seconds
  • V-Ups- 0:25 seconds
  • Hollow Body Rock- 0:20 seconds

3x

 

[no_highlight background_color=”yellow” color=”black”]Total Duration: 5:45 seconds[/no_highlight]

 

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[no_button size=”medium” style=”” text=”DOWNLOAD WORKOUT #1 TIMER” icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”https://www.dropbox.com/s/gnhja3r7fvxn9gr/total-abs-workout-number-1-timers.seconds3?dl=0″ color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]

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Simply download it and import it to your workout timer app (for iPhones only).  Here’s a quick video I made showing you how to import it to the Seconds Pro App: Importing workout timers from my website. 

 

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Workout #2

These exercises are from the Intensity II column. Go through this workout 2 times and rest 25 seconds between exercises.

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  • Side Plank with Hip Abduction- 0:40 seconds (20 seconds per side)
  • Side Plank with Rotation- 0:40 seconds (20 seconds per side)
  • Side Plank with A Crunch- 0:40 seconds (20 seconds per side)

2x

 

[no_highlight background_color=”yellow” color=”black”]Total Duration: 6:05 seconds[/no_highlight]

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[no_button size=”medium” style=”” text=”DOWNLOAD WORKOUT #2 TIMER” icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”https://www.dropbox.com/s/10d9fyw9snv7m3e/total-abs-workout-number-2-timers.seconds3?dl=0″ color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]

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Workout #3

These exercises are from the Intensity I column. Go through this workout 2 times and rest 20 seconds between exercises.

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  • Shoulder Taps- 0:30 seconds
  • Bird Dog- 0:30 seconds
  • Plank with Elbow Taps- 0:30 seconds

2x

[no_highlight background_color=”yellow” color=”black”]Total Duration: 5:00[/no_highlight]

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[no_button size=”medium” style=”” text=”DOWNLOAD WORKOUT #3 TIMER” icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”https://www.dropbox.com/s/10d9fyw9snv7m3e/total-abs-workout-number-2-timers.seconds3?dl=0″ color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]

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Bonus Workouts

Feel free to try some of the following workouts once you have given the previous ones a ride. These would be more physically demanding and longer in duration. For variety, these are not time based and I have integrated exercises from different intensity levels.

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  • Bicycle Crunches- 20 reps/side
  • Side Plank with Rotation- 10 reps/side
  • Bird Dog- 10 reps/side
  • Plank with Elbow Taps- 10 reps/side

2x

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  • Hollo Body Rock- 10 reps
  • Side Plank with a Crunch- 10 reps/side
  • Shoulder taps- 10 reps/side
  • Bicycle Crunches- 20 reps/side

2x

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  • V-Ups- 10 reps
  • Side Plank with Hip Abductions- 10 reps/side
  • Plank with Knee Taps- 10 reps/side
  • Bicycle Crunches- 25 reps/side

3x

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