Скачать или смотреть My Favorite (advanced) Abdominal Moves

Two Sample Workouts (One by time, other by sets and reps)

Workout 1)
2 to 3 sets of each exercise.
Reps (Adjust based on skill level):

Pike Ups: 8 to 15.
Plank with Elbow Taps: Tap each elbow 8 to 15 times.
Plank Twists: Cross over 8 to 15 times.
Oblique V-Ups: 10 to 20 on each side.
Row the Boat: Tap each side 10-15 times.
Wood Chops: 8 to 15 (You could even start off using a stability ball. If 8 to 15 feels to easy then use a heavier weight).
Dumbbell Swings: Same as Wood Chops.
Side Dips: 10-20 on each side. When that gets too easy try adding a weight. Another option is to hold a side plank for 20-40 seconds and then begin the dips.
Straight Leg Bicycles: Tap each elbow to knee 8-12 times.

Workout 2)
Do each exercise by time. Try 30 to 60 seconds for each exercise. If you're feeling good after completing all the exercise go for a round 2!

Runners: If you haven't already, check out mine and Sage's core routine. While the exercises in this video are great for obliques and abdominals, they're not great for targeting hips, hamstrings, glutes, etc. and those are the areas runners typically need to strengthen for better running form and to prevent injuries.

For more running advice check out SageRunning.com

Thanks for watching!