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

Build Muscle
Split
Beginner
3
Other
Male & Female

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
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About The Author
John Gormen has been a successful personal trainer for over 7 years. He is known for his ability to help clients lose weight and get into top condition.

6 Comments+ Post Comment

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Posted Wed, 01/16/2013 - 01:21
Zachariah brown
Wanna get fit
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Posted Wed, 01/16/2013 - 01:21
Zachariah brown
Wanna get fit
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Posted Tue, 02/19/2013 - 12:56
Teddyp
what would be an alternative to the ab wheel rollout.i only have bowflex adjustable dumbells and a power tower thanks
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Posted Tue, 05/14/2013 - 03:03
David de bono
Hi could you do me up a program for gym , back , chest , arms ,AB , legs shoulders
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Posted Mon, 10/14/2013 - 14:13
tasha
is this like just an early start in the morning or what?
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Posted Sun, 12/22/2013 - 18:58
rico colerio
what is the best to put down my stomach im realy sick about it ,