4-weeks Abs for Karate

Other Sports
1

Week One

Exercise Sets Reps Tempo Rest Period
A1 – Reverse Crunch 3 15 2010 30 seconds
Superset with
A2 Crunch 3 10 2220 30 seconds
B Oblique Crunch 2 15 l & r 2010 60 seconds

Week Two

Exercise Sets Reps Tempo Rest Period
A1 – Reverse Crunch 3 10 2120 30 seconds
Superset with
A2 Swiss ball Crunch (full range ) 3 10 2220 30 seconds
B- Woodchop exercise (with cable) 2 15 l & r 2010 60 seconds

Week Three

Exercise Sets Reps Tempo Rest Period
A1 – Reverse Crunch (on ball) 3 6 3030 30 seconds
Superset with
A2 Swiss ball Crunch (full range – add resistance via dumbbell on upper chest) 3 10 2210 30 seconds
B- Woodchop exercise 2 15 l & r 2010 60 seconds

Week Four

Exercise
Sets
Reps
Tempo
Rest Period

A – Reverse Twisting Crunch (on ball)
3
6 l and r
3030
30 seconds

B1-Swiss ball Twisting Crunch (full range – add resistance via dumbbell on upper chest)
3
6 left & right
2210
30 seconds

B- Reverse Woodchop
2 10 l & r 30x0 60 seconds

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WHAT’S YOUR OPINION?

2

I think those exercises will have next to no significant effect. Get more of the body involved. I also think those twisting exercises will irritate the spine if you do them with a lot of restistance.