Test Exercise Program: Summer Ab Circuit
DIRECTIONS
Perform the exercises in the order below.
Equipment: Although most exercises are bodyweight movements, you will need a stability ball, dumbbell or kettlebell, bands, and a chair/step. No equipment? Use anything weighted around your home as a substitute, or exchange the movements with equipment for a bodyweight exercise.
Note the descriptions next to each exercise (e.g., hinging hips, etc.).
Perform 14-16 reps for every exercise.
Perform this program 2-3 sessions per week.
Want to expedite your results? Perform 2 circuits per day for 5 days per week over the next month while maintaining a whole-food diet and minimizing (gulp) alcohol consumption.
-Click on the links for video demonstrations. If you struggle to feel the activation of your abdominal core, try shortening the range of motion. You may be extending beyond the boundaries of the exercise and compensating. Start at 25% of your range and slowly extend it with each rep until you maximize the burn.
Don’t forget to answer the questions in the “Assessment Section” after your workout. Even if you’re working with a Denver personal trainer, reflecting on your fitness sessions is always necessary.
Important note About your lower back
If you suffer from lower back pain or discomfort, limit your range of motion and/or remove any leg raises from this program. Always err on caution and move slowly through the reps with intention and focus.
ADDITIONAL OPTIONS
Are you a Denver personal training client wanting more? Well, you’re a greedy fitness savant, aren’t you? Try this program first, and stay tuned for the second version of these circuits coming soon.
LoHi Personal Trainer Ab Program / Photo: Nathan Cowley
AB CIRCUIT 1
WARMUP: Run, bike, or jump rope for 10 minutes at 70% effort
Plank with your elbows on the stability ball and feet on the couch: 60 seconds.
Band chopper with step: The band is set to chest height and rotate while stepping out to engage the obliques, don’t rotate past the outside knee.
Dumbbell single-leg glute bridge march: Alternate your legs.
Starfish crunch
Run, bike, or jump rope for 1 minute at 70% effort
AB CIRCUIT 2
Plank with alternating leg and arm extensions: Opposite limb lifts: left arm, right leg; then switch.
Explosive step-up with dumbbell shoulder press: Alternating side-to-side, step onto a chair.
High knees: 15 seconds.
Kettlebell/dumbbell swing: Use your abs and glutes to stop the momentum of your hips as they move forward.
Run, bike, or jump rope for 1 minute at 70% effort
LoHi Personal Trainer Ab Program / Photo: Polona Mitar Osolnik
AB CIRCUIT 3
Dumbbell single-leg glute bridge march
Run, bike, or jump rope for 1 minute at 70% effort
AB CIRCUIT 4
Side plank: 20 seconds on each side
Band chopper with step: The band is set to chest height and rotate while stepping out to engage the obliques, don’t rotate past the outside knee
Stability ball deadbug
Run, bike, or jump rope for 1 minute at 70% effort
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized expert on nutrition and natural healing and an author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
