12 WEEK AB CHALLENGE! WEEK 3

Welcome to Week 3 of the awesome 12-week ab challenge. By now you should feel comfortable being able to get abs into your routine everyday. This week 5 new ab exercises are introduced for you to do this week. The tip of the week is TEMPO! We want to increase the time under tension to increase the strain on the core. A typical set for a set of 10 reps is anywhere for 15-25 seconds for the average person. We are going to increase that time for 10 reps to 40-50 seconds. Putting greater tension (stress) on a muscle will increase potential growth and also help with new muscle growth! Growing the muscles in the core is going to help the abs pop and look amazing for the 6 pack you’re looking for. Follow the workouts and advice given by Matt Jolly and you will see serious results in no time! You don’t have to spend hours doing abs as long as you’re consistent you only need about 10 minutes of work. Slow down your reps for more of a challenge you’ll see and feel the results right away! 5 NEW AB EXERCISES WEEK 3 1. Figure 8 2 Sets 10-14 Reps. Every time your feet reach the top lift the pelvis, bringing the hips off the floor. 2. Hands Back Raises 2 Sets 10-14 Reps. Crunch yourself toward your legs. Try not to lift with your hip flexors. 3. Plank Single Leg Lift 2 Set 10-14 Reps (each leg) With control lift one leg at a time (alternating sides) keeping a tight butt and tight abs. 4. Weighted Russian Twists 2 Sets 10-14 Reps (each side) Start in a seated position bring the chest up and shoulders back. Bring the weight down to the side (inhale). Lift and rotate to the opposite side (exhale). Twist the torso and not the head, leave the feet on the floor if lifting the feet is too challenging. 5. StarFish Crunch 2 Sets 10-14 Reps. Arms and legs extended lift off the ground bringing the opposite hand to the opposite foot. Alternate sides stay controlled on the way down. Enjoy Week 3. Challenge whoever you think can benefit from completing this. You can start this challenge at any time and the best part is you can do everything from home because you’re only your body weight to do this. Send this to a friend and help them on their journey to 6pack abs!