Our workouts at Kū Performance consist of explosive and heavy lifting, complexes, circuits, programming experiments, and fitness challenges. Each of our workouts train your entire body, emphasizes performance, proper form, and building a kū body is just a consequence.
Every once in awhile someone feels the need for an “ab workout”. This usually follows with an puzzled look on my face because I believe doing functional exercises such as front squats, kettlebell and medicine ball work, olympic lifts, deadlifts, and more – your core has to be activated and working. So if you think about it, every training session is a ab workout.
Many of the athletes I train understand that but still yet some feel the need to get a direct ab work. I meet them half way and mention if we have time after doing the primary lifts, then we’ll do an ab workout. They get excited but then that excitement will later turn into – I should just keep my mouth shut.
Anyways…if you are up for one of our Kū Body Ab Workouts, then you attack the following “ab workout”:
Equipment: 8-12 Medicine Ball
Directions: Perform each movement for 20 seconds, rest 10 seconds (rest is your transition to next exercise). Perform 2-3 rounds. That’s 6-9 minutes for an “ab workout”
1. Overhead Situp
Lay on back with MB Pressed up above your chest. Perform a sit up and finish with the medicine ball in the overhead position. Lower back down to the starting position.
2. X Mountain Climber Tempo
Place hands on Medicine Ball in a pushup position and perform mountain climbers by crossing your knee to the opposite elbow. Go at a nice and controlled tempo.
3. Suitcase Crunches
On your back with legs straight out and medicine ball on the ground with your arms extended overhead. Bring drive one knee up towards your chest as you raise your shoulders off the ground bringing the medicine ball towards your foot. Return back to starting positioning, repeat on the other side.
4. MB Planks
Hold your self in a pushup position on the medicine ball for time.
5. V-Sit Hold Press
In a V-sit position, butt on the ground, knees bent at your chest and feet just above the floor. Hold medicine ball at your chest, and perform overhead presses with the ball continuously for time.
6. MB Switch Hand Roll
Back in the pushup position with medicine ball under one hand, roll the medicine ball back and forth between both hands maintaining a flat back. Perform for time.
Give this Kū Body Med Ball Ab Workout a go. Share it with your friends, post it up on Instagram and use #KūBody and tag @thekuproject. Always stoked when I see people trying out our workouts.
