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30-Minute Abs: Week 4, Workout XI
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.
Saxon Side Bend
Sets: 3-4 Reps: 4-6 Rest: 90 Seconds
Hold a weight plate straight overhead [1], then bend to one side as far as you can [2]. Now bend to the other side [3]. That's one rep. Be sure to use a weight you can handle safely.
Dumbbell Turkish Get-Up
Sets: 3-4 Reps: 6-8 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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