By Karl Knopf
Follow this system during this ebook and accomplish the ripped, rock-hard abs you’ve constantly sought after. The powerful routines in Ab Wheel Workouts unharness the complete strength of this straightforward, compact piece of kit for extreme muscle construction and quick fats burning. With this ebook and an ab wheel, you’ll swiftly improve a robust, lean body, including:
• Sculpted Abs
• greater Posture
• Toned higher Body
• larger Athleticism
Packed with thousands of step by step photographs, truly defined routines and 6 revolutionary education courses, Ab Wheel Workouts can have you rolling your solution to a six-pack in no time.
Read or Download Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs PDF
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Extra resources for Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
Text Copyright © 2013 Karl Knopf. Design and Concept © 2013 Ulysses Press and its licensors. Photographs copyright © 2013 Rapt Productions except as noted below. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.
Benefits of Ab Wheel Training The Ab Wheel’s Role in Posture Before You Begin PART 2: THE PROGRAMS How to Use This Book Beginner 1 Beginner 2 Intermediate 1 Intermediate 2 Advanced Super-Fit PART 3: THE EXERCISES Supine Series Basic Foundational Position Supine Arm Swing Supine Fly I’s, Y’s & T’s Heel Slide Curl-Up Alternating Curl-Up Hold/Relax Curl-Up Supine Leg Press-Out Pelvic Lift Pelvic Lift with Arm Lift Reverse Shoulder Extender Kneeling Series Mad Cat Child’s Pose Pointer Sequence Wrist Stretch Half Roll-Out Roll-Out V Roll-Out One-Legged Roll-Out Push-Up Donkey Kick Fire Hydrant Leg Curl Plank Series Plank Leg Abduction & Adduction Kickback One-Legged Plank Push-Up Hands to Feet Feet to Hands Plank to Pike One-Legged Push-Up Plank Roll-Out Prone Series Shoulder Extender Superhero Single-Leg Lift Combination Arm & Leg Lift Double-Leg Lift Double-Double Pop-Up Wall Series Forward Shoulder Roll-Up Reverse Shoulder Roll-Up Wall V Roll-Up Shoulder Roll-Down Wall Plank Wall Push-Up Stork Stand Roll-Up Warm-Up & Stretches Child’s Pose Stretch Mad Cat Stretch Cobra Knee Roll Downward Dog Pelvic Tilt Pelvic Lift Windmill Elbow Touch Shoulder Box Choker Lying Knee to Chest Sit & Reach Rear Calf Stretch Gas Pedal Twister Side Bend Rock ’n’ Roll Head Tilt Tennis Watcher Acknowledgments About the Author PART 1 overview introduction Looking for a unique approach to tone up your midsection, butt and back muscles?
Never hold your breath. ADVANCED Warm up for at least 10 minutes and stretch after your workout. See pages 73–92 for suggestions. Super-Fit This set of exercises is designed for folks who are extremely fit and have excellent body control and awareness. Do not do this set of exercises unless you’re in excellent shape and great health. Make sure you warm up well before performing these moves; stretch afterward. Perform 2–3 sets of 15–20 reps. Never hold your breath. SUPER-FIT Warm up for at least 10 minutes and stretch after your workout.
Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs by Karl Knopf
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