Karl Knopf's Ab Wheel Workouts PDF

By Karl Knopf

ISBN-10: 1612432336

ISBN-13: 9781612432335

SUPERCHARGE YOUR center WORKOUTFollow this system during this ebook and attain the ripped, rock-hard abs you've continuously sought after. The powerful routines in Ab Wheel exercises unharness the total power of this easy, compact piece of apparatus for severe muscle development and quickly fats burning. With this booklet and an ab wheel, you'll speedily advance a robust, lean body, including:' Sculpted Abs' superior Posture' Toned top Body' better AthleticismPacked with thousands of step by step photographs, truly defined routines and 6 innovative education courses, Ab Wheel routines may have you rolling your approach to a six-pack very quickly.

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Additional resources for Ab Wheel Workouts

Sample text

Straighten the leg and repeat before performing with the other leg. VARIATION: Add ankle weights for an extra challenge. 48 PLANK SERIES plank target: core, upper body THE POSITION: Get on your hands and knees with your hands on the wheel. Lift your knees off the ground; you may need to walk your feet back until you form a straight line from head to heels. Your hands should be directly under your shoulders. Return your knees to the ground to release. 49 leg abduction & adduction target: core, lower body, upper body If you don’t have a slider, you may need to wear socks and place your feet on a surface that will allow them to slide.

50 kickback target: core, lower body, upper body 1 Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders. 2 Draw your right knee toward your right elbow. Hold for a moment. 3 Now extend your leg backward. Hold. Return to starting position and perform with the other leg. Continue alternating. VARIATION: Add ankle weights for an extra challenge. 51 one-legged plank target: core, upper body, lower body 1 Assume plank position with your hands on the wheel; you should have a straight line from head to heels and your hands should be directly under your shoulders.

1 Lie on your back with your knees bent and feet inserted in the wheel straps. Place your hands behind your head to cradle and support your neck. 2 Inhale, tuck your chin to your chest and exhale while slowly lifting your shoulder blades off the floor, contracting your abdominal muscles. Hold for 1 to 3 seconds. Inhale and slowly return to starting position. ADVANCED VARIATION: You can also curl up all the way. 30 alternating curl-up target: core Focus on pressing your lower back into the floor and performing this correctly, not quickly.

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Ab Wheel Workouts by Karl Knopf


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