Lower Body and Abs Superset

September 27, 2010

I have a lower body and abdominal superset to show you. You can make this superset a small workout when you are short on time, or you can add this to your regular workout.

The first is one of my favorite lower body exercises called a Dumbbell Romanian Dead Lift (RDL). Take 2 dumbbells and stand with your feet hip width apart and slowly lower the weight down and past your knees. Keep your back straight and keep a slight bend in your knees. Push your hips back while you slowly lower down. Squeeze your butt
to come back up. Choose a weight you can do about 8-12 repetitions.

Move immediately into another favorite abdominal exercise called a Stability Ball Jackknife. Put your feet on the ball, your elbows on the bench keeping your body in a straight line. Keep your abs braced as if someone is about to punch you in the stomach. Pull the ball in, contracting your abs each time you tuck your knees up to your chest. Keep this slow and controlled and move it back out. Do this for 15 repetitions.

Rest 1 minute and repeat that set 2 more times for a total of 3 supersets.

You’ve got a nice 5-10 minute workout or you can combine that with a dumbbell split squat and stability ball rollout for another lower body abs superset and get your total lower body and abs workout done in about 15-20 minutes. Add interval training onto that and you can get six-pack abs in just a few short weeks with that kind of training.

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