Please Scroll Down to See Forums Below 
.jpg "Research Chemical Sciences")
.png "Research Chemical Sciences")
Note this is only one specific workout I made and wrote down on a paper! I personally use it at home. I would add different exercises if I were in gym. You can adjust the sets/repetitions to your preference. This is intermediate
1. 20 minutes on machine of medium pace (intensity) cardio, 15 minutes if you're jogging
4 minutes rest
2. 100 situps and 1 minute planking, one after another, no break. When doing situps, make sure your legs are held in a strong position behind an object, and your hands have to be behind your head the entire time.
2 minutes rest
3. 5 sets of 30 crunches in each, 30 seconds break between each set.
http://i.imgur.com/jex0Tab.jpg
2 minutes rest
4. Bicycle abs exercise 2 minutes (I would definitely not do this at gym, but replace it with something else). Youtube it if you need guide how to do it, but it's very simple
30 seconds rest
5. Leg raises x40
30 seconds rest
http://togetstronger.com/wp-content/uploads/2015/11/leg-raise.jpg
5. 15 situps per each set, 5 sets in total. Now this is where you finish your abs. During each situp, you squeeze the abdominals upon SLOWLY 'climbing up' with torso. Has to be done in slow pace! Focus on contraction!
30 seconds rest between each set
TIPS:
1. The workout is made for intensity and the burning 'sensation' through the whole workout
2. Squeeze abs during every exercise, especially in number 5.
1. 20 minutes on machine of medium pace (intensity) cardio, 15 minutes if you're jogging
4 minutes rest
2. 100 situps and 1 minute planking, one after another, no break. When doing situps, make sure your legs are held in a strong position behind an object, and your hands have to be behind your head the entire time.
2 minutes rest
3. 5 sets of 30 crunches in each, 30 seconds break between each set.
http://i.imgur.com/jex0Tab.jpg
2 minutes rest
4. Bicycle abs exercise 2 minutes (I would definitely not do this at gym, but replace it with something else). Youtube it if you need guide how to do it, but it's very simple
30 seconds rest
5. Leg raises x40
30 seconds rest
http://togetstronger.com/wp-content/uploads/2015/11/leg-raise.jpg
5. 15 situps per each set, 5 sets in total. Now this is where you finish your abs. During each situp, you squeeze the abdominals upon SLOWLY 'climbing up' with torso. Has to be done in slow pace! Focus on contraction!
30 seconds rest between each set
TIPS:
1. The workout is made for intensity and the burning 'sensation' through the whole workout
2. Squeeze abs during every exercise, especially in number 5.
Last edited:
