Fighter’s Abs
November 23, 2009 by Joe Gigantino
Ever notice how fighter’s have great six pack abs? This is one of my favorite ab workouts, and a good partner workout used by fighter’s and their trainers. You will be taking turns and working with your partner. This is one of the best ab exercises using a medicine ball. It’s a fighter’s ab workout and great for six pack abs!
Warm up: 15 minutes on the treadmill (jog), elliptical or bike
Ab Workout Routine: 
- Medicine Ball Sit Ups: All three of these ab sets are done lying down on the ground with your knees bent, and then have your partner step lightly on your feet.
- 10 Ball Drops; Have your partner drop the medicine ball on your stomach, squeeze your abs, take the hit and go into a sit up to hand him the ball.
- 10 Ball Passes; Starting on your back with the ball, sit up holding the ball, throw/pass the ball to your partner, then have your partner swiftly throw/pass the medicine ball back to you, and repeat. For your partner, they need to imagine the ball is a hot potato and throw/pass it back quickly to you.
- 10 Ball Twists; Starting on your back with the ball, twist Left then sit up, go back down, then twist Right and sit up, make sure you do 5 twists on each side.
- When you are done with 30 reps (one circuit) switch with your partner. Complete each ab circuit for a total of 5 rounds each. Post weight on the medicine ball!
*Advanced = use a 20 lb medicine ball
*Beginners = use a 6-8 lb medicine ball and try to do 3-4 rounds.
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