This is an advanced ab workout routine being demonstrated at the beach by P90X and Elite Beachbody Coach Nick Husin.
The abdomimal exercises performed in the video are:
Hanging Leg Raise
Gripping a pull-up bar, lift your legs up and down slowly in a smooth motion. The leg lift should take you about 2-3 seconds and so should the lowering of the legs. Try to do 3 sets of 10 reps.
On the parallel bars, grip the bars and push your body up into a vertical position. To do the “L” exercise, lift your legs until your body is in the shape of the letter “L”. Then open and close your legs above the bars 1-4 times depending on your strength level, lower your legs, and repeat. Do 10 reps.
Semi-Hand Stand Leg Crunch on Push-ups/Dips Bar
On push-ups bar, bend your legs and lift your butt until your back is flat. The lower your body, outstretch your legs, open into split and bring the legs back. (The split is optional). Do as many reps as you can.
Leg Crunch On Rings
Push your body up into the rings and using your ab muscles, lift your legs into the tuck position until your knees are as high as you can get them. Don’t sacrifice form. Do one set until you can’t do anymore (max). Do 3 sets altogether.
You can do this exercise either on bars or rings. In the video, it is demonstrated using the rings.
Gripping the rings, lift your legs until they are pointed straight up and your back is parallel to the ground. Rotate your legs from the far left to the far right as if they were a ‘windshield wiper’. Try to keep your feet together and move in a smooth, fluid motion as your legs traverse from left to right. Do a three sets of max* reps.
Grip the ends of the parallel bars (or you can do on rings) and lower your body. Lift your legs and do a complete “swirl” all the way around for 2 or 3 rotations in each direction. Do this exercise for 1 set until your are maxxed* out.
*What is ‘max’?
A ‘max’ set is achieved when you cannot complete any more reps for the given set. Since you are using your own body weight to perform the exercise, a ‘max’ set always challenges you to find your peak. Rest about 1-2 minutes between sets and repeat. Usually 3 sets of max reps for each ab exercise.