Official Midwestfit Abs and Core Fat Burning Finishers

Official MidwestFit Abs and Core Fat Burning Finishers
(15 Workout Finishers)

Program Goals:
5-10 minute Abs/Core Workouts to add on at the end of all workouts. Increase Core Strength and Endurance Endurance and Isometric Training to Burn Fat and Reveal Abs Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate Bust Through Plateaus with Introduction of New Abs/Core Exercises and Training Styles Prevent Injury in Lower Back/Hip Complexes
Increase strength of the major muscle groups and minor muscle stabilizers included in the hip (abductors/adductor), lower back, oblique, and abdominal complexes
Be sure to refer to the ALL PROGRAMS INFORMATION. You should always properly stretch/warm-up and that section contains details to help you.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
MidwestFit All Programs Information

Injury Prevention
Exercising Stabilizer Muscles Perform these 3-4 times per week
(Image Source: http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/ )
ALL DAYS COOL DOWN/STRETCHES

Walk 5 Minutes Stretch Every Major Muscle Group of Body
FINISHER 1
10s!
Perform 8-10 Sets (No rest between sets)
Exercise
Crunches w/ Legs Up Crunches w/ Legs Up Side Shoe Taps Flutter Kicks Leg Lifts Side Leg Lift Side Leg Lift Spider Plank Straight Leg Spider Plank Splits
Reps
10 10 10 10 10 10 10 10 10 10
Additional Info
Use Weight (Hold behind your head) Body Weight 4-Count (1,2,3,4 =1) Right Side Left Side
FINISHER 2
20s!
Perform 20 seconds of exercise followed by 10 seconds of rest for 8 sets per exercise
Exercise
Flutter Kicks Plank Crunches w/ Legs Up Leg Lifts
Sets
8 8 8 8
Additional Info.
FINISHER 3
30s!
Perform 30 seconds for all exercises (Rest 45 seconds between rounds) Circuit 1: 2 Rounds
Exercise
Flutter Kicks Feet Hold
Sets/Reps
30 seconds 30 seconds 30 seconds Circuit 2: 2 Rounds 30 seconds 30 seconds 30 seconds
Additional Info.
Leg Lifts
Crunches w/ Legs Up Russian Twists Bicycle Crunches Plank
END CIRCUITS
2 minutes
FINISHER 4
40s!
Perform 40 seconds for all exercises (Rest 20 seconds between rounds)
Exercise
Plank Bicycle Crunches Stability Ball Toe Touches Double Crunches
Sets/Reps
4 sets of 40 seconds 4 sets of 40 seconds 4 sets of 40 seconds 4 sets of 40 seconds
Additional Info.
FINISHER 5
For all exercises perform for MAX effort and time
Exercise
Plank Flutter Kicks Crunches w/ Legs Up Leg Lifts Russian Twists
Sets/Reps
MAX MAX MAX MAX MAX
Additional Info.
Hold as long as possible Complete as many as possible Complete as many as possible Complete as many as possible Use Weight and complete as many as possible
FINISHER 6
5-4-3-2-1
Let clock run continuously (Rest when necessary but as little as possible)
Exercise
Plank Flutter Kicks Russian Twists Crunches w/ Legs Up Reverse Crunches
Sets/Reps
5 minutes 4 minutes 3 minutes 2 minutes 1 minute
Additional Info.
FINISHER 7
Exercise
Flutter Kicks Bosu Mountain Climbers w/ Twist Side Plank Hip Raises Plank Side Leg Lifts Stability Ball Toe Touches Russian Twists
Sets/Reps
1 minute 1 minute 30 seconds 2 minutes 1 minute 1 minute 1 minute
Additional Info.
Each Side Each Side Use Weight
FINISHER 8
Circuit: 2 Rounds Rest 2 minutes between rounds
Exercise
Flutter Kicks Plank Leg Lifts Russian Twists
Sets/Reps
50 2 minutes 100 40
Additional Info.
4-Count (1,2,3,4 =1)
Use Weight and perform reps for both sides
FINISHER 9
Exercise
Reverse Crunches Leg Lifts
Sets/Reps
2 minutes 2 minutes
Additional Info.
Use medicine ball between feet @5/10lbs. Perform up lift at regular speed and very slowly lower feet towards the ground. Repeat. Perform toe touches at very slow, controlled pace Very slow decline
Stability Ball Toe Touches Negative Crunches
2 minutes 2 minutes
FINISHER 10
Exercise
Plank Side Leg Lifts Plank Crunches w/ Legs Up Flutter Kicks Leg Lifts Splits
Sets/Reps
2 minutes 1 minute 1 minute 1 minute 45 seconds 45 seconds 45 seconds
Additional Info.
Each Side
FINISHER 11
Exercise
Decline Sit Up w/ Russian Twist Plank Leg Lifts w/ splits Bicycle Crunches Side Leg Lifts Russian Twists Diagonal Chops
Circuit: 3 Rounds Reps

10 1 minute 1 minute 1 minute 30 seconds 30 15
Additional Info.
Each Side Use Weight and perform reps for both sides Each Side
FINISHER 12
Exercise
Crunches w/ Legs Up Side Shoe Taps Bicycle Crunches Bird Dogs Plank
Circuit: 3 Rounds Reps

30 50 45 seconds 10 1 minute 30 seconds
Additional Info.
Each Side Each Side
FINISHER 13
Perform each exercise one time. Complete 40 seconds of the exercise followed by 20 seconds of rest.
Exercise
V-Ups X-Ups Flutter Kicks Scissor Kicks Double Crunches Feet Hold Plank Plank to Side Planks
Reps
40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds
Additional Info.
Alternate Sides
FINISHER 14
Exercise
Crunches w/ Legs Up V-Ups Side Shoe Taps Plank Side Plank Hip Raises Bird Dogs
Circuit: 3 Rounds Sets/Reps

30 30 seconds 25 1 minute 30 seconds 5
Additional Info.
Each Side Each Side Each Side
FINISHER 15
Part 1
Rest 45 seconds between exercises
Exercise
Flutter Kicks Leg Lifts Flutter Kicks Leg Lifts w/ Splits Lean Back and Hold Plank Russian Twists Crunches w/ Legs Up Bicycle Crunches Full Sit Ups
Sets/Reps
1 minute 1 minute 1 minute 1 minute
Additional Info.
Part 2
30 seconds 1 minute
Part 3
1 minute 1 minute 1 minute 1 minute Use Weight
Exercise Descriptions and Pictures

It is extremely important that you review and FULLY understand each exercise that you will utilize in this program. Performing these exercises with 100% accuracy is the number one priority to ensure safety within this program. Also, performing all exercises correctly is extremely important to gain ALL the potential strength/muscular benefits associated with each exercise and the entire program. If you have never performed an exercise or lift, you should practice the exercises with very low weight at high repetitions to learn proper form and develop muscle memory. If at any time you are unsure on how to perform an exercise, e-mail us (midwestfit@gmail.com) and we will clarify how to properly execute the exercise/lift.
Abs/Core Exercises 6 Inch Feet Hold

1. Hold feet 6 inches off the ground and keep legs as straight as possible (Keep head and shoulders up). Step 1:
Bicycle Crunch
1. Bring opposite knee to elbow while twisting up/crunching. 2. Fully extend legs to maximize hip flexors. Step 1:
Step 2:
Bosu Twists
1. Bring knee to opposite elbow (similar to a cross mountain climber) while simultaneously dropping hip slightly during turn to engage hips/obliques. 2. Keep arms straight and use core/abs to initiate hip drop/twist. Step 1: Step 2:
Step 3:
Flutter Kicks
1. Position hands under glutes to protect lower back, to make more difficult put hands to the side on ground. 2. Keep legs straight, the exercise is derived from the hip flexors to simulate swimming; do not kick below knees. Step 1:
Step 2:
Lean Back Flutter Kicks

1. Use Russian Twist starting position and perform flutter kicks. Step 1:
Leg Lifts
1. Similar to flutter kicks, except both legs rise at the same time. Step 1:
Plank
1. Note form in the picture. This should be held for entire duration of exercise. Step 1:
Crunches with Legs Up

1. The higher legs/feet are up in air increases the difficulty of the lift. 2. Cross arms across chest; do NOT pull on neck when performing crunches. Step 1:
Reverse Crunch
1. Bring legs/feet up above head and in a slow controlled motion lower body towards ground until lower back touches. 2. Launch legs/feet back up in a quick motion and repeat slow and controlled lowering movement. Step 1:
Step 2:
Russian Twists
1. Lean back, bring legs up off ground and keep straight. 2. Using torso (NOT Arms) twist and bring weight to floor and twist from side to side. Step 1:
Step 2:
Side Lying Leg Lift

1. Lay flat on floor with legs straight. 2. Turn hips down 45 degrees towards floor. 3. Turn lifting leg/top toe down towards floor to land behind planted leg. 4. Keeping legs straight, knee locked out, and hips towards the ground, perform side leg raises and touch toe down behind heel of resting leg. 5. Range of motion will be limited. Step 1:
Step 2:
Side Plank
1. Note form and hold throughout entire exercise. Step 1:
Side Plank with Hip Raise

1. From side plank position, keeping free arm and elbow straight, bring weight from ground to directly above side that is up in the air (as if you were holding free arm up to keep balance). Step 1:
Step 2:
10
Plank to Side Plank

1. Begin in Plank position and roll into side plank position while extending free arm directly above body. 2. Revert back to original plank position then roll into side plank on opposite side. Step 1:
Step 2:
11
Stability Ball Toe Touches

1. Begin with feet (TOES) on ball in arms extended plank position. 2. In a slow and controlled and movement leave one foot up on the ball to balance body as other toe moves to tap the ground. 3. Keep legs and back as straight as possible. 4. Bring moving foot/toe up on ball and repeat with opposite foot. Step 1:
Step 2:
Diagonal Chops
1. From Russian Twist Position perform diagonal up and down movements across body. 2. Perform pre-determined number of reps on one side first, then switch to the other.
12
Step 1:
Step 2:
Side Show Taps

1. Note starting position. Feet flat, upper back up off of the mat, abs/core engaged, and chin tucked to chest to protect neck. 2. While keeping abs/core engaged, held tight, and upper back off the mat, keep arms straight and touch the side of your shoe (or as far as your straightened arm will reach) alternating on each side for the amount of reps and time suggested.
13
Step 1:
Step 2:
Spider Plank
1. From Plank position, bend knee and bring leg/knee up towards side of your body. Alternate legs. 2. IMPORTANT to keep near perfect form on your plank position. Keep back/hips flat and parallel to floor and make sure only your leg/knee is moving up to your side. Dont twist body to bring knee up. Step 1:
14
Straight Leg Spider Plank

1. Same directions as spider plank, except keep leg straightened as your bring it up towards your side. Alternate sides. 2. Keep back/hips flat and parallel to floor. Step 1:
Double Crunches
1. Begin with same position as 6-Inch Hold but DO NOT place
15
hands placed under body. 2. Perform a crunch while simultaneously bringing both knees up towards body. Step 1:
Step 2:
Splits
1. Begin with same position as 6-Inch Hold. 2. From that position, split legs and bring back to starting position. Step 1:
16
V-Ups
1. Note start position Arms and legs both fully extended straight up as high as you can get them. 2. Crunch straight up in an attempt to touch finger tips to tips of shoes. 3. Return back to start position and repeat movement quickly. Step 1:
Step 2:
17
X-Ups
1. Same as V-Ups, except while perform crunch up, touch opposite hand to opposite shoe. Step 1:
Step 2:
18
Scissor Kicks
1. Begin with same position as 6-Inch Hold. 2. Perform Split (exercise) and as you return to start position cross right foot over left foot. 3. Next perform the split (exercise) again and as you return to start position cross left foot over right foot. 4. Repeat crossing opposite feet over the top each time. Step 1:
Step 2:
19
Full Sit Ups

1. Begin laying flat on back, cross arms over chest, while attempting to keep legs fully extended and flat on ground, perform a full sit up. Step 1:
Step 2:
20
Bird Dog
1. Note start position make sure hips stay flat and parallel to floor entire exercise. 2. Bring opposite arm and leg out to full extension, return to start position, then bring the other opposite arm and leg to full extension. 3. Do not extend so far that your hips move up or down on one side. TIP: pretend a cup of water is on the middle of your lower back, you do not want to spill it by tipping during this exercise. Step 1:
21
Step 2:
22

Official Midwestfit Abs and Core Fat Burning Finishers

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Official Midwestfit Abs and Core Fat Burning Finishers

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Formats disponibles

Official MidwestFit Abs and Core Fat Burning Finishers

(15 Workout Finishers)

MidwestFit All Programs Information

(Image Source: http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/ )

ALL DAYS COOL DOWN/STRETCHES

Each Side Each Side Use Weight

Use Weight and perform reps for both sides

Stability Ball Toe Touches Negative Crunches

Circuit: 3 Rounds Reps

Circuit: 3 Rounds Reps

Circuit: 3 Rounds Sets/Reps

Each Side Each Side Each Side

Exercise Descriptions and Pictures

Abs/Core Exercises 6 Inch Feet Hold

Lean Back Flutter Kicks

Crunches with Legs Up

Side Lying Leg Lift

Side Plank with Hip Raise

Plank to Side Plank

Stability Ball Toe Touches

Side Show Taps

Straight Leg Spider Plank

Full Sit Ups

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