Workout routine to get abs at home
This workout routine to get abs at home, is designed to get focused on strength our abdominal core. Additionally, we will be able to exercise the rest of the body since it is important to keep a total balance and not cause decompensation.
To perform this workout routine to get abs at home, you will need a stationary bike. I am aware that it is not easy for many to get one of them, but taking advantage of the winter season and cold time outside is the perfect time to get one.
Training days a week: 4
Objectives: Toning and defining the abdominals
Material: Stationary bike and dumbbells
Difficulty: Intermediate
Rowing
Gallop
Jump rope
Afterwards, we can do some specific warm-up exercises in the joints that are going to suffer the most. For example, if we are going to work the legs, it is important that we warm up the knees, the psoas and the ankles properly. And, finally, some series of approximation of the exercises that we are going to carry out will come well to optimize our set-up.
4 × 20 Strides
4 × 20 Good days
3 × 15 Crossfit Abdominals
3 × 15 Oblique Crunch
3 × 10 Leg lifts
20 minutes of exercise bike
3 × 8 Shoulder Push-ups
3 × 5 Diamond Bends
3 × 8 French press with dumbbells
3 × 8 Triceps kick
30 minutes of exercise bike
2 × 30 Strides (15 with each legs)
3 × 15 Burpees
3 × 10 Military Press with dumbbells
3 × 8 Dumbbell side lifts
3 × 10 Russian Twist
2 × 50 Side trunk flexion
20 minutes of exercise bike
3 × 8 Hammer bicep curl
3 × 8 Rowing with dumbbell
1 × 100 Crossfit Abdominals
4 × 0:30 Side plank (two on each side)
20 minutes of exercise bike
To perform this workout routine to get abs at home, you will need a stationary bike. I am aware that it is not easy for many to get one of them, but taking advantage of the winter season and cold time outside is the perfect time to get one.
Workout routine to get abs at home - Description
Duration: 5 weeksTraining days a week: 4
Objectives: Toning and defining the abdominals
Material: Stationary bike and dumbbells
Difficulty: Intermediate
Workout routine to get abs at home - Exercises
Before starting to do this workout routine to get abs at home, it is essential that we warm up properly before anything else. We begin with some light cardiovascular activity, with some basic exercise such as:Rowing
Gallop
Jump rope
Afterwards, we can do some specific warm-up exercises in the joints that are going to suffer the most. For example, if we are going to work the legs, it is important that we warm up the knees, the psoas and the ankles properly. And, finally, some series of approximation of the exercises that we are going to carry out will come well to optimize our set-up.
Workout routine to get abs at home - Day 1
4 × 20 Squats4 × 20 Strides
4 × 20 Good days
3 × 15 Crossfit Abdominals
3 × 15 Oblique Crunch
3 × 10 Leg lifts
20 minutes of exercise bike
Workout routine to get abs at home - Day 2
3 × 10 Push-ups3 × 8 Shoulder Push-ups
3 × 5 Diamond Bends
3 × 8 French press with dumbbells
3 × 8 Triceps kick
30 minutes of exercise bike
Workout routine to get abs at home - Day 3
3 series to squat failure2 × 30 Strides (15 with each legs)
3 × 15 Burpees
3 × 10 Military Press with dumbbells
3 × 8 Dumbbell side lifts
3 × 10 Russian Twist
2 × 50 Side trunk flexion
20 minutes of exercise bike
Workout routine to get abs at home - Day 4
4 × 8 Biceps curl with dumbbell3 × 8 Hammer bicep curl
3 × 8 Rowing with dumbbell
1 × 100 Crossfit Abdominals
4 × 0:30 Side plank (two on each side)
20 minutes of exercise bike
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