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A Whole body Advanced Session to Challenge Your Ab Muscles and Plow Through Any Plateau!

By: Brett MacPherson

Here is a exellent advanced exercise session you can use that uses your total body including a highly intense abdominals exercise session. If you are looking for an intense exercise session and have been exercising for a while this is a exellent exercise session to use, but even if you are not up to a exercise session of this type yet you can still try it with a few modifications.

This exercise session is perfect for use with groups of elite professionals for example, the police, fire fighters or soldiers looking for exercise sessions to train their total body in an intense exercise session to work towards PT testing. This exercise session could also be used by people looking to break through a plateau or to do something different to take their fitness to a new level.

The following exercise session doesn't pull any punches it uses highly intense bodyweight movements and only advanced trainers should try this exercise session as shown. Beginners can still try a exercise session like this but you may need to use alternate movements which you can do with good control, as attempting an movement to advanced for your body to control puts you at a high risk for injury. If you have been exercising for a while but are not yet up to this standard you can use the same program structure but just do fewer reps of the movements you find difficult, or sub in a different movement if you can't control an movement.

The program uses total body movements and high intensity which means you need to keep the rest periods short. If you are modifying this exercise session you can use longer rest periods and if you are using different movements attempt to use multiple joint full body movements where possible.

This exercise session doesn't really need equipment, its all bodyweight based movements, but you can sub some in where you like.

Be sure to warm up with some star jumps (or Jumping Jacks), skipping or some jogging for about 5 minutes.

Perform this exercise session in a circuit format, meaning move from one movement to another with limited rest, you can use up to about 10 seconds rest between each movement, you will do 3-5 times though the circuit in the session. To make this exercise session easier use more rest between sets first then if needed you can take small breaks between movements, as you get fitter be sure to take less rest to keep the exercise session challenging.

The circuit goes as shown bellow:

1. stepping lunges 6 steps up and 6 steps back

2. power pushups (clapping when you push up) - 10 reps

3. squats bodyweight only - 12 reps

4. mountain climbers for 30 seconds

5. Squat jumps - 8 reps

6. Lying leg thrusts (ab Muscles) on floor - 12 reps

7. Lunge jumps - 6 reps to each side

8. Side hold 30 seconds one side, then 30 sec opposite side

Rest for 2 min after each round, repeat this circuit 3 to 5 times

If this exercise session doesn't get your blood pumping nothing will. Enjoy.

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