Spiderman plank
Abs - Hip flexors
- On the floor face down with forearms supported.
- Perform side leg raises, alternating each leg, so that your knees go to each side.
Routines
Abdul transformation routine
Advanced
Chest ∙ Triceps ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Abs
Full Body T
Beginner
Triceps ∙ Chest ∙ Abs ∙ Hips ∙ Biceps ∙ Dorsals
Core stability
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Buttocks ∙ Legs ∙ Lumbar
Core stability
Beginner
Abs ∙ Triceps ∙ Chest ∙ Buttocks ∙ Legs ∙ Lumbar
Abs at the park - Yerai
Beginner
Abs ∙ Hips ∙ Obliques ∙ Triceps ∙ Chest ∙ Dorsals
Core at home
Advanced
Abs ∙ Hips ∙ Buttocks ∙ Legs ∙ Shoulders ∙ Lumbar
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Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Tricep extensions on rings
Intermediate
Triceps ∙ Abs
Headbangers
Intermediate
Biceps ∙ Lats ∙ Abs
Neck and Abs extensions
Beginner
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
L front lever raises on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ HipFlexors
Swing with knee lift
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats
