P90X3 Ab Ripper Break Down

X3 Ab Ripper

Tony has been known to be a killer when it comes to ab workouts. This routine is no different. Get through a couple of these and you will immediately see results. Below we break down the entire routine detailing every exercise in this workout.

X3 Ab Ripper Workouts

1.) Tin Man Windmill – 5 each side, 10 total

Standing with wide legs, pitch your torso forward with a flat back and open arms. Twist your torso to bring your right hand to your feet. Come back to flat back and switch sides.

2.) Dolphin Hops- 3 hops in, 1 out, 15 total

In a forearm plank, jump your feet toward your cheast 3 times, lifting your hips toward the ceiling, and then jump out and lower your hips in one jump.

3.) C-Y Reach – 5 each side, 10 total

Seated on your tailbone with round arms, tuck your pelvis under and round your lower back, toward the ground. Twist to your right side, lift your torso, and extend your arms overhead. Twist back to center and repeat.

4.) Sphinx Crunch Hold- 5 each side, 10 total

In a forearm plank, begin to bring alternative knees up to your triceps on the same side, keeping your hips down.

5.) 5 – Way Arbrinome

On your back, with your arms on the floor at 45 degrees from your torso, move your legs right, left, up, down, and tilt, according to cue.

6.) Hip Drop Twist- 6 each side, dumbbell optional

In a side arm plank, with your top foot staggered on the floor, drop your hip two times to the floor, and then twist to reach your top arm under you as you rool on to the balls of your feet. Untwist and repeat.

7.) Bridge Burners- 10 total, dumbbell optional

Lying on your back, with your arms extended by your ears, sit up into a V sit position. Curl your lower back toward the ground, bend your knees, and twist your elbows to the floor 4 times. Sit up again, and unfold to the ground.

8.) Speed Bike- 100 reps ( 2 speeds, 10 each up to 100)

On your back, with your right knee into your torso and your left leg extended above the ground, your opposite elbow toward your knee. Alternate slowly for 10 min, then quickly for 10.

 

 






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