One On One: Volume 2 #6 - Back and Belly

This workout is Volume 2 #6 in the One On One series. It alternates a pull up move with an ab move.

Total time: 34:15

Warm up

1. Wide pull ups (20)

2. Legs in and out with hands crossed over chest (30)

3. Chin up (15)

4. Bike crunches, 30 per side

5. Levers (pull up move) (14)

6. Oblique crunch, 15 per side

7. Switch grip pull ups (15 1/2)

8. Lift, rock and raise (frog legs) (30)

9. Close grip pull up with knees up, or legs wide-arms wide (12 total)

10. Pfieffer scissors with upper body raised (30)

11. Close grip chin up (16)

12. Golden gate (on back, legs open wide then go up) (30)

13. Corn cob (8)

14. Roll up, V up (30)

15. 7 point pull up, 3 each position