The ab circuit workout intermediate is a challenging ab circuit that also burns fat.

Perform one set of each exercise for the number of reps indicated without resting in between exercises and you are done! If you have more time rest for 10 seconds and repeat. If you want a tough ab workout add a third circuit.

Focus on the quality of the movement so that your form is very good on every single rep, every set, every circuit. The better form you have the harder the abs work and the faster you see results. Remember that changing your routine every 3-4 weeks is crucial for continued results.

Exercise
Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Ab circuit workout tip: Be sure to keep the hands under the shoulders at all times to prevent low back strain. Contract the abs and glutes for more efficient movement and keep the head and shoulders relaxed.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side        2 8 each side        3 6 each side
Lateral Flexion on ball 1. Start by laying across a stability ball so that the ball is placed under your hip. 2. Laterally flex your body and raise your upper body up towards the ceiling. Keep your body parallel the entire time. 3. Repeat for the prescribed repetitions and then repeat with the other side. Ab circuit workout tip: If one foot on the floor is too tough try placing both feet on the floor for better balance.	Sets Reps Weight/ Resistance Tempo Time 1 20 each side        2 15 each side        3 10 each side
Prone Knee Tuck side to side Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your knees in towards your chest. Return to the starting position and repeat. Ab circuit workout tip: Squeeze the obliques hard as you roll the ball in and aim the knees at each side of the ribcage for more intensity.	Sets Reps Weight/ Resistance Tempo Time 1 20        2 15        3 10
Full Pike Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your legs in towards your chest keeping your legs semi straight. Your hips should be elevated towards the ceiling. Return to the starting position and repeat. Ab circuit workout tip: Be sure to keep the hands under the shoulders and don't be afraid to drop the head down and lift the hips high. Use your abs and glutes to initiate the movement.	Sets Reps Weight/ Resistance Tempo Time 1 15        2 10        3 5
Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Ab circuit workout tip: Keep the head and shoulders glued to the floor so the obliques have to work hard to bring the legs back to center.	Sets Reps Weight/ Resistance Tempo Time 1 20        2 15        3 10

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