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30-Minute Abs: Week 3, Workout IX
by Jim Smith, C.S.C.S. | photos by Ancheles Schmitt
Medicine-Ball Slam
Sets: 3-4 Reps: 10-15 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.
Swiss-Ball Side Crunch
Sets: 3-4 Reps: 10-15 Rest: 90 Seconds
Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat. Brace your feet against a wall or bench for support.
Dumbbell Turkish Get-Up
Sets: 3-4 Reps: 10-15 Rest: 90 Seconds
Hold a dumbbell in one hand and lie down with your back fl at on the floor. Extend the weight straight over your head [1]. Begin standing up [2], keeping the weight perpendicular to the floor and over your head the entire time [3]. That's one rep. Switch the arm that holds the dumbbell on each set. Stand up as quickly as you can.
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