Ab-Strenght WO + BeFit 30 Extreme Lvl1 Wo

Yesterday was a hard day for my Body and my Abs :) i started with a Workout for my Abs from BeFit with Scott Herman.

ABs
Typ: AMRAP
Reps: 3 Rounds
Intervall: 30 seconds (i used my timer at 10/30)

Workout Breakdown:


Standing Oblique Crunch (30 seconds per round)
Plank Push Up (30 seconds per round)
Oblique Roll Crunch (30 seconds per round)
Plank Wipers (30 seconds per round)
Alternating Superman (30 seconds per round)


and after this i  challenged myself with Scotts Level 1 Workout from 30 Extreme

Crossbody - today im feeling my Legs and my Butt
Typ: AMRAP
Reps: 1time through - 3 parts
Intervall: 60 seconds (i used my timer at 10/60)

Workout Breakdown:

Circuit 1:
Squat Press Max reps in 60 seconds
Stiff-Leg Dead Lift Max reps in 60 seconds
Bent Over T-Row Max reps in 60 seconds
*Rest Period* *30 seconds of rest after each move

Circuit 2:
Split Squat Max reps in 60 seconds/ Alternate legs
Bent Over Alternating Row Max reps in 60 seconds/ Alternate sides
Lateral Squat Max reps in 60 seconds/ Alternate sides
*Rest Period* *30 seconds of rest after each move

Circuit 3:
Alternating Reverse Lunge Max reps in 60 seconds/ Alternate legs
Reverse Fly With Leg Lift Max reps in 60 seconds/ Alternate legs
Swimmers Max reps in 60 seconds/ Alternate sides
*Rest Period* *30 seconds of rest after each move

Ab Burnout Circuit:
Russian Twists Max reps in 30 seconds/ Alternate sides
Alternating Leg Drops Max reps in 30 seconds/ Alternate legs

Cool Down 3 Minute stretching series

have fun
Gjiny