A. Hanging Leg Raise
Hang from a pullup bar and raise your legs to the bar, keeping them straight. Control the descent and try to slow it down more over time.
B. Swiss Ball Crunch
Take five seconds to crunch your torso to your hips.
C. Ab Wheel Rollout
D. Decline Russian Twist
Sit on a decline bench and hold a weight at arm’s length. Twist to one side and then the other.
Do two rounds of the circuit the first week and add one round every week thereafter until you’re performing it five times in Week 4.