An effective but brutal abs circuit that focuses on limited rest between sets and the use of the frog crunch, an extremely challenging crunch variation.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration8 weeks
  • Days Per Week
    3
  • Time Per Workout15-30 minutes
  • Equipment Required
    Other
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Here's a fun ab workout based around the "Frog Crunch" made famous by classic bodybuilder Vince Gironda. You can perform this workout 2-3 times per week, and all you need is an ab wheel or a barbell loaded with 25 pound plates. 

If you use a barbell as an ab roller, make sure the ends are secured with collars.

Perform this circuit 4-5 times through, resting exactly 15 seconds between each exercise. 

How to Perform a Frog Crunch

Lie on the floor with your hands behind your head. Now raise your feet approximately 4 inches off the ground. As you crunch up, bring your feet towards your glutes while also flaring your knees out. Make sure to keep your feet together.

At the contraction of this crunch, you should almost look like you were sitting Indian-style.

Frog, Plank and Roll Ab Workout

Frog, Plank and Roll Ab Workout
Perform 2-3x Per Week
Exercise Sets Reps
Frog Crunches 1 20
Plank 1 30 seconds
Ab Wheel or Barbell Rollout 1 10
6 Comments
rico colerio
Posted on: Sun, 12/22/2013 - 18:58

what is the best to put down my stomach im realy sick about it ,

tasha
Posted on: Mon, 10/14/2013 - 14:13

is this like just an early start in the morning or what?

David de bono
Posted on: Tue, 05/14/2013 - 03:03

Hi could you do me up a program for gym , back , chest , arms ,AB , legs shoulders

Teddyp
Posted on: Tue, 02/19/2013 - 12:56

what would be an alternative to the ab wheel rollout.i only have bowflex adjustable dumbells and a power tower thanks

Zachariah brown
Posted on: Wed, 01/16/2013 - 01:21

Wanna get fit

Zachariah brown
Posted on: Wed, 01/16/2013 - 01:21

Wanna get fit

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