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BodyRock Meet Me at the Bar Series : Abs

May 06, 2015 3 min read

Welcome to the BodyRock Meet Me at the Bar workout series! It is time to put your bar and weights to good use to tone up every part of your body.  For this series, you will need the BodyRock HIIT Barand weight set to complete the 5 workouts in the series. What the series consists of: Five individual body-weight workouts that you will complete Monday-Friday, going in chronological order. What to do: Complete 3 sets of each move for the designated amount of reps. Rest for 2 minutes in between sets. This part focuses on total ab toning using both your Hiit Bar and your weight plates. If you would like to get the same Hiit Bar that I'm using for this workout (we use it in almost all our home workouts) you can check it out here. 5 Hiit Bar Ab Rolls (on Knees) Sia (1 of 50) Sia (2 of 50)
  • Hold the Hiit Bar loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the bar on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). 
  • Slowly roll the Hiit Bar straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. 
10 Hiit Bar Side Bends (each side) Sia (3 of 50) Sia (4 of 50)
  • Stand up straight while holding the Hiit Bar placed on the back of your shoulders. 
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. 
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions.
15 Jackknife Sit Up (with Weight Plates) Sia (5 of 50) Sia (6 of 50)
  • Lie flat on the floor on your back with your arms extended straight back behind your head, gripping the 5 or 10 lb. weight plate, and your legs extended also.
  • As you exhale, bend at the waist while simultaneously raising your legs and arms, while holding the weighted plate, to meet in a jackknife position. 
  • While inhaling, lower your arms and legs back to the starting position.
  • Repeat.
20 Russian Twists (with Weight Plates) Sia (7 of 50) Sia (8 of 50)
  • Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
  • Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. 
  • Move the plate to the left side and touch the floor with it.
  • Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. 
  • Repeat for the recommended amount of repetitions.
25 Basic Crunches (with Weight Plates) Sia (9 of 50) Sia (10 of 50)
  • Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
  • Hold the 5 or 10 lb. weight plate to your chest.
  • Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor.
  • At the top of the movement, flex your abdominals and hold for a brief pause.
  • Then inhale and slowly lower yourself back down to the starting position.
Click the image below to come get your abs back after baby with this killer ab workout: URLSmall

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