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30-Minute Abs: Week 2, Workout VI
by Jim Smith, C.S.C.S. | photos by Ancheles Schmitt
Medicine-Ball Slam
Sets: 3-4 Reps: 6-8 Rest: 90 Seconds
Hold a medicine ball straight overhead and stand with feet staggered [1]. Throw the ball straight down into the floor as hard as you can [2] and catch it on the rebound. That's one rep. Switch the leg that's forward on each set. Do not allow your speed to hurt your form.
Seated Russian Twist
Sets: 3-4 Reps: 6-8 Rest: 90 Seconds
Grab a medicine ball, dumbbell, or weight late and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right [1], then reverse the motion, twisting as far as you can to the left [2]. That's one rep. Do not let your feet come off the floor.
One-Arm Dumbbell Farmer's Walk
Sets: 4-6 Reps: Walk for 30 Seconds Rest: 90 Seconds
Hold a heavy dumbbell in one hand and begin walking [1]. You can walk in a straight line, or, if you don't have much space, in a figure-eight pattern [2]. Keep your shoulders parallel to the floor while walking and be sure you are not letting the weight pull you down on one side. Continue for 60 seconds. Keep your torso as straight as possible.
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