Ab Crunch with Vertical Legs, 26–27
bench exercises, 42–44, 74–75, 88–89, 122–123, 134–135, 138–140
Bench Leg Raise, 42–44
Bicycle Crunch, 85
Bosu Ball Crunch, 60–63
Bosu ball variations, 56–57, 73, 90–91, 145
Bridge, 145
broomstick exercises, 88–89, 94–95
burpees, 109
Cable Crunch, 72–73
Cable Lawnmower, 120–121
Cable Push-Pull, 118–119
cable station exercises, 72–73, 96–97, 118–121
Captain’s Chair Leg Lift, 34–35
Captain’s Chair Side Leg Lift, 98–100
cardio plan, total body workout, 159
checklists, core exercise, 13–15
chin-up bar exercises, 36–37, 48–49, 92–93
core exercises
about, 103
Bridge, 145
Cable Lawnmower, 120–121
Cable Push-Pull, 118–119
checklist for, 15
Corkscrew, 136–137
Decline Medicine Ball Toss, 134–135
Dog Pointers, 110–111
Isometric V-Hold, 141
Jump Squat with Twist, 142–144
Medicine Ball Figure Eight, 128–131
Medicine Ball Wood Chopper, 132–133
Mountain Climbers, 108–109
Pike, 116–117
Plank, 104–105
Reverse Hyperextensions, 138–140
Roll-Ups, 112–113
Spidermans, 106–107
Stability Ball Knee Tuck, 114–115
Weighted Hip Raise on a Bench, 122–123
Windshield Wipers, 124–127
core stress test, 16–21
Corkscrew, 136–137
Cross Body Crunch, 86–87
Crunch and Reach, 52–53
crunches
Dead Bug, 54–55
Decline Bench Curl Up, 74–75
Decline Medicine Ball Toss, 134–135
Dog Pointers, 110–111
Double Crunch, 58–59
exercise checklists, core, 13–15
Figure Four Leg Raise and Crunch, 32–33
Flutter Kicks, 38–39
guidelines, core workout, 11
Hanging Leg Raise, 36–37
Hanging Leg Raises with Twists, 92–93
high-intensity interval training (HIIT), 148
Hover, 46–47
hyperextension bench exercises, 138–140
intervals, timed, 20–21
Isometric V-Hold, 141
Jump Squat with Twist, 142–144
Kneeling Cable Oblique Crunch, 96–97
Kneeling Resistance Band Crunch, 70–71
Landmines, 94–95
Leg Climb, 64–66
lower ab exercises
about, 23
Ab Crunch with Vertical Legs, 26–27
Bench Leg Raise, 42–44
Captain’s Chair Leg Lift, 34–35
checklist for, 13
Figure Four Leg Raise and Crunch, 32–33
Flutter Kicks, 38–39
Hanging Leg Raise, 36–37
Hover, 46–47
Pelvic Tilt, 24–25
Reclining Leg Circles, 45
Toes to Bar Hanging Leg Raise, 48–49
U-Boat, 28–31
Vertical Leg Crunch, 40–41
Medicine Ball Figure Eight, 128–131
Medicine Ball Wood Chopper, 132–133
medicine balls
exercises with, 122–123, 128–135
Mountain Climbers, 108–109
muscle confusion, 150
non-core workouts. See total body workouts
Oblique Crunch with Legs Up, 101
oblique exercises
about, 77
Bicycle Crunch, 85
Captain’s Chair Side Leg Lift, 98–100
checklist for, 14
Cross Body Crunch, 86–87
Hanging Leg Raises with Twists, 92–93
Kneeling Cable Oblique Crunch, 96–97
Landmines, 94–95
Oblique Crunch with Legs Up, 101
Seated Broom Twist, 88–89
Side Bend, 80–81
Side Plank, 78–79
Stability Ball Hip Rolls, 82–84
Stability Ball Oblique Crunch, 90–91
Olympic bar exercises, 94–95
partner exercises, 134–135
Pelvic Tilt, 24–25
Pike, 116–117
Quick Fixes, Total Body, 160–163
Reclining Leg Circles, 45
rectus abdominis, 8, 23, 25, 51
resistance bands
exercises with, 70–71, 96–97, 120–121
Reverse Hyperextensions, 138–140
Roll-Ups, 112–113
Seated Broom Twist, 88–89
Side Bend, 80–81
Single Leg Deadlifts, 151, 158
Spidermans, 106–107
Stability Ball Crunch, 56–57
Stability Ball Hip Rolls, 82–84
Stability Ball Knee Tuck, 114–115
Stability Ball Oblique Crunch, 90–91
stability ball variations, 123
Toes to Bar Hanging Leg Raise, 48–49
Total Body Quickfixes, 160–163
total body workouts
about, 147–148
cardio plan for, 159
charts for, 149–151
exercises for, 152–158
Quick Fixes, 160–163
total core exercises. See core exercises
training logs, 166–169
U-Boat, 28–31
upper ab exercises
about, 51
Bosu Ball Crunch, 60–63
Cable Crunch, 72–73
checklist for, 14
Crunch and Reach, 52–53
Dead Bug, 54–55
Decline Bench Curl Up, 74–75
Double Crunch, 58–59
Kneeling Resistance Band Crunch, 70–71
Leg Climb, 64–66
Stability Ball Crunch, 56–57
Weighted Crunch, 67–69
vacuum, abdominal, 24–25
Vertical Leg Crunch, 40–41
Weighted Crunch, 67–69
Weighted Hip Raise on a Bench, 122–123
Windshield Wipers, 124–127
workout guidelines, core, 11
workouts, total body
about, 147–148
cardio plan for, 159
charts for, 149–151
exercises for, 152–158
Quick Fixes, 160–163