Monday
Incline Reverse Crunches
Rope Cable Crunches
Incline Leg Raises
BOSU Ball Mountain Climbers
BOSU Ball Elbow Plank
Each exercise is to be done for a minute interval with 15 seconds in between. Do the ab circuit 3 times.
Back Extension (Roman Chair) 30reps 3 sets
Wednesday
Side Oblique Cable Crunches 30 reps each side 3sets
Elbow – Knee Crunches 40 reps each side 3sets
Incline Side Plank w/ Twist 20 reps each side 3sets
Side Oblique Elbow- Knee Twist (Roman Chair) 30 reps each side 3sets
Friday
Swiss Ball Vertical Med Ball Crunches
Knee Raises (Hanging)
Swiss Ball Alternating jack- knife & pike
AB Wheel
Swiss Ball Elbow Plank
Each exercise is to be done for 1 minute interval with 15 seconds in between each. Do circuit 3 times at you best ability. Rest when necessary and completely stop when a minute is up. Remember to squeeze the abs and practice proper breathing techniques.
Back Extension 30reps 3sets
BrisFit 
July 14, 2012 at 3:32 pm
It would be nice to see pics of the exercises because I am not familiar with some of the names.
December 20, 2012 at 6:44 am
Well, some the exercices are a bit advanced. Made for someone who has been training for a while. If you are a beginner I would probrably not follow all of them. I usually just look exercices up when Im not familiar with them