The Slaughterer's Ab Workout (with bodyweight and weight training)

Consult a physician first, SFU is not responsible for injury nor death.

If you have above 15% body fat, lose some fat then come do this

Warmup:

- Jumping Jacks (10 minutes)

- Russian twists 15 reps, 15 sets

- 5 minute plank

- Side Bridges Left 50x

- Side Bridges Right 50x

- Ab Crunches 45x

- Shooting post fadeaway jumpshots 100 reps, 2 sets

- Juke exercises (4 minutes)

Workout:

- Situps 20 reps, 20 sets

- Bicycle crunches 80x

- V-Up 32x

- Mountain climber 100x

- Spine lumbar twist left (5 minutes)

- Spine lumbar twist right (5 minutes)

- 100lb squat

- Kettlebell squats 10 reps, 5 sets

- Cycling (45 minutes)

- Renegade Row

- Monkey Bars

- 45lb plate dips (7 minutes)

- Supine Row (10 minutes)

- Chin-up (5 minutes)

- Calf Raises (5 minutes)

- Superman (5 minutes)

- Walking Lunge (5 minutes)

- Medicine Ball workout

- Medicine Ball Squat

- Tire tossing

- Axe swing (Standing one hand Russian twists)

40 reps, 4 sets

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Shabazz Farrakhan University

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