Frog, Plank And Roll Ab Workout

An effective but brutal abs circuit that focuses on limited rest between sets and the use of the frog crunch, an extremely challenging crunch variation.

Workout Summary

Main Goal:

Build Muscle

Workout Type:

Split

Training Level:

Beginner

Days Per Week:

3

Equipment Required:

Other

Target Gender:

Male & Female

Author:

John Gormen

Recommended supplements for this workout:

1. MusclePharm Assault
2. Scivation Xtend

Workout Description

Here's a fun ab workout based around the "Frog Crunch" made famous by classic bodybuilder Vince Gironda. You can perform this workout 2-3 times per week, and all you need is an ab wheel or a barbell loaded with 25 pound plates. 

If you use a barbell as an ab roller, make sure the ends are secured with collars.

Perform this circuit 4-5 times through, resting exactly 15 seconds between each exercise. 

How to Perform a Frog Crunch

Lie on the floor with your hands behind your head. Now raise your feet approximately 4 inches off the ground. As you crunch up, bring your feet towards your glutes while also flaring your knees out. Make sure to keep your feet together.

At the contraction of this crunch, you should almost look like you were sitting Indian-style.

Frog, Plank and Roll Ab Workout

Frog, Plank and Roll Ab Workout
Perform 2-3x Per Week
Exercise	Sets	Reps
Frog Crunches	1	20
Plank	1	30 seconds
Ab Wheel Rollout	1	10