30-30 Four-Exercise Abs, Back, Glute Circuit

Farmer’s Walk exercise #1

Alternate between 30 seconds of work and 30 seconds of rest for 4 consecutive rounds followed by a 1 minute transition period.

Perform 4 total cycles for a 20-minute workout.

Exercise #1: Farmer’s Walk

• Walk in a straight line while holding an 8-20 lb kettlebell or dumbbell, straight-armed overhead.
• Regression: Beginners, bend elbow so that weight is at shoulder level.

Exercise #2:
V-Hold with Oblique Twist with Resistance Band

V-Hold with Oblique Twist with Resistance Band

• Tie a resistance band around mid calf area.
• Lying on your back, lift both shoulders and legs off the ground to form a V. Extend arms towards shins.
• While pressing outward with legs, increasing resistance on the outer hips, twist arms to the right, contracting obliques and exhaling.
• Bring back to center, inhale.
• Twist to the left and exhale.
• Perform each movement while press legs against band.
• Regression: Beginners, perform with knees bent.

Airplane Curl – Exercise #3

Exercise #3: Airplane Curl

• In pushup position, extend left arm and right leg straight out. Hold for 2 seconds.
• Then, move both arm and leg out laterally (to the side – as shown below). Hold for 2 seconds.

Airplane curl – next part

• Finally, bend extended arm and leg so that left bent knee touches right left elbow. Hold for 2 seconds.
• Repeat on other side.
• Regression: Perform with knees on the ground, as shown in pictures below.

Airplane curl cont’d

Airplane curl cont’d

Airplane curl cont’d

Exercise #4: Pistol Squat to 1 Legged Pushup

Pistol Squat to 1 Legged Pushup

• Sitting back into a single-leg squat with your left leg, extend right leg out in front of you while extending both arms in front to shoulder level. Hold for 2 seconds.

1 Legged Pushup

• Then, swing extended right leg out behind you as you reach down to the ground and walk your hands into a pushup position.

•  Perform one pushup, then walk hands back to center and repeat on same leg.

• At the half-way cue, switch legs.
• Regression: For shoulder injuries – swing leg straight behind you, keeping arms extended and hold for 2 seconds in a “superman” position.
• Regression: For knee injuries – balance on one foot and perform leg swings and pushups but avoid single leg squat.