Flutter Kicks Workouts for A Great Six Pack and Core

Add these Flutter Kicks Workouts into your training if you want to build an iron core and solid abs.

Workout 1

• Tabata jump squats
• Tabata flutter kicks
• Tabata wide push ups
• Tabata superman holds
• Tabata mountain climbers

Tabata = 4 minutes (8 sets) of :20 work/:10 rest

Rest 1 minute between tabatas

Workout 2

For Time

• 1 mile Run
• 100 Chest-to-Bar Pull-Ups
• 200 Burpees
• 300 2-count Flutter Kicks
• 1 mile Run

Every 6 minutes perform:

• 9 Toes-to-Bars or 11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar (or sit-ups, during either run), then resume where they left off. End with the second mile run.

Scaling:

Option 2:

For Time:

• 1 mile run
• 100 pull-ups
• 200 burpees
• 300 2-count flutter kicks
• 1 mile run

Every 6 minutes perform 9 toes-to-bar (or 11 sit-ups)

Option 3:

For Time:

• 1 mile run/walk
• 50 Pull-ups
• 100 Burpees
• 200 2-count flutter kicks
• 1 mile run/walk

Every 6 minutes perform 9 hanging knees-to-chest (or 11 sit-ups)

Option 4:

For Time:

• 1 mile run/walk
• 50 ring rows
• 50 burpees
• 150 flutter kicks
• 1 mile run/walk

Every 6 minutes perform 9 hanging knees-raises (or 11 sit-ups)

Workout 3

3 rounds

• 30 lunges
• 30 bicycle crunches
• 30 alternating v-ups
• 30 Russian twists
• 30 squats
• 30 leg raises

Workout 4

bodyweight core workout

for each of the following movements:

4 rounds of :30 work/:15 rest

1) toe touch leg drops

2) mountain climber hip dips

3) heel touches

4) leg raise reverse crunch

5) side plank dip crunch

6) knee tuck crunch

7) body saw

8) frog crunch

9) cross-body mountain climbers

10) bicycle crunch

rest 1 minute between each movement

Workout 5

Bumper plate workout

20 minute AMRAP

• 30 sumo squat pulses
• 10 ground to overhead
• 30 overhead lunge
• 10 ground to overhead
• 30 flutter kicks*
• 10 kneeling ground to overhead
• 30 glute bridge floor press
• 10 kneeling ground to overhead
• 30 russian twists*
• 10 ground to overhead

*R+L = 1 rep

Workout 6

5 Rounds in 24 minutes

• 1 minute Mountain Climbers
• 1 minute Push-Ups
• 1 minute Flutter Kicks
• 1 minute Air Squats
• 1 minute Rest

On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

Workout 7 – Deligianni’s

For Time

• 100 Sandbag Get-Ups*
• 100 Sandbag Cleans*
• 100 Sandbag Squats*
• 100 Ground-to-Shoulder Loads*
• 100 Sandbag Shoulder Presses*
• 100 Sandbag Sit-Ups*
• 1 mile Sandbag Run*
• 100 Push-Ups
• 100 Pull-Ups
• 100 4-count Mountain Climbers
• 100 4-count Flutter Kicks

1 mile Sandbag Run*

* Use a 40% bodyweight Sandbag

Scaling

“Deligiannis Ruck”

For Time

• 100 Burpees
• 100 Tricep Dips
• 100 Air Squats
• 100 4-count Mountain Climbers
• 100 Sit-Ups
• 100 4-count Flutter Kicks
• 1 mile Run
• 100 Push-Ups
• 100 Pull-Ups
• 100 Lunges
• 100 Russian Twists
• 1 mile Run

Wear a Ruck (30/20 lb) throughout

“Deligiannis Bodyweight”

For Time

• 100 Burpees
• 100 Tricep Dips
• 100 Air Squats
• 100 4-count Mountain Climbers
• 100 Sit-Ups
• 100 4-count Flutter Kicks
• 1 mile Run
• 100 Push-Ups
• 100 Pull-Ups
• 100 Lunges
• 100 Russian Twists
• 1 mile Run

Workout 8

500 rep workout

100 reps each

• plank up-downs
• leg raises
• bicycle crunches (2-count)
• reverse lunges
• side plank dips (50 each side)

Rx: complete all reps of each exercise before moving to the next

Scaled: partition reps as needed

Workout 9

1 round

• 100 flutter kicks
• 50 love taps
• 25 knee tucks
• 2 rounds
• 60 flutter kicks
• 30 love taps
• 15 knee tucks
• 3 rounds
• 40 flutter kicks
• 20 love taps
• 10 knee tucks

Workout 10

For time:

• 400 flutter kicks
• 300 glute bridges
• 200 Russian twists
• 100 leg raises

Workout 11

For Time

• 29 Ball Slams (30/20 lb)
• 29 4-count Mountain Climbers
• 29 4-count Lunges
• 29 Pull-Ups
• 29 yard Bear Crawl
• 29 4-count Flutter Kicks
• 29 Broad Jumps
• 29 Wall Ball Shots (20/14 lb)
• 29 4-count Plank Walk-Ups
• 29 Crunches
• 29 Burpees
• 29 Air Squats
• 29 Push-Ups
• 1 mile Ruck Run (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 1 mile Ruck Run is completed.

Movement Standards

Plank Walk-Up: From a full Plank Hold position, move from using both hands for support to both the elbows. From the Elbow Plank Hold, move back to the full Plank Hold position. This counts as one rep.

Crunch: Lay with the back flat on the ground. Place the feet below the hips so the knees are perpendicular to the ground. Keep the feet planted while you lift your upper torso towards the knees at a 45 degree angle, almost doing a Sit-Up. Come back to the starting position to count as 1 rep.

Workout 12

3 rounds

• 20 leg raises
• 20 alternating v-ups
• 20 windshield wipers
• 20 plank up-downs
• 20 flutter kicks (4-count)
• 20 Russian twists
• 20 side plank hip raises, left
• 20 side plank hip raises, right

Workout 13

5 rounds

4 minute AMRAP

• 10 romanian deadlifts
• 15 sumo squats
• 20 glute bridges

after each 4 minute AMRAP, 1 minute AMRAP of:

1: Russian twists

2: flutter kicks

3: alternating v-ups

4: plank hip dips

5: side plank crunches (switch sides at :30)

1 minute rest between AMRAPs

Workout 14

For time:

• 100 sit ups
• 90 flutter kicks (2-count)
• 80 bicycle crunches
• 70 mountain climbers
• 60 second plank
• 50 lunges
• 40 squats
• 30 push ups
• 20 dips
• 10 burpees

Workout 15

AMRAP in 12 minutes

• 2 Wall Walks
• 30 Flutter Kicks
• 60 Double-Unders

Workout 16

4 rounds

• 12 push ups
• 24 sit ups
• 12 tricep dips
• 24 glute bridges
• 12 plank up-downs
• 24 flutter kicks

Workout 17

7 Rounds for Time

• 15 Pull-Ups
• 8 Deadlifts (225/155 lb)
• 25 4-count Flutter Kicks
• 25 metre Walking Lunges

With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds.

Score is the time on the clock when the last round of the Walking Lunges is completed.

Flutter Kicks Workouts 18

4 Rounds for Total Reps in 19 minutes

1 minute Max Dumbbell Reverse Lunges (2×50/35 lb)

30 second Rest

1 minute Max Dumbbell Hang Power Cleans (2×50/35 lb)

30 second Rest

1 minute Max Hollow Body Flutter Kicks

On a 15-minute clock, complete as many repetitions as possible (“AMRAP“) of the prescribed work in the order written for 4 rounds.

Score is the total number of repetitions completed before the 15-minute clock stops.

Flutter Kicks Workouts 19

• 100 ab circles*
• 100 leg raises
• 100 heel touches

*50 clockwise, 50 counterclockwise

Flutter Kicks Workouts 20

For Time

• 21 Flutter Kicks (4-count)
• 2100 metre Run
• Then, 4 rounds of:
• 10 Pull-Ups
• 22 Sit-Ups
• 15 Push-Ups
• 11 Burpees
• 20 Air Squats

Flutter Kicks Workouts 21

AMRAP in 20 minutes

Buy-In:

• 25 Hand Release Push-Ups

In the remaining time, AMRAP of:

• 50 Russian Twists (pick load & object)
• 50 Flutter Kicks
• 50 Alternating Weighted Lunges (pick load & object)
• 50 Mountain Climbers

On a 20-minute clock, complete the buy-in of 25 Hand Release Push-Ups, and in the remaining time, perform as many repetitions as possible (AMRAP) of 50 Russian Twists, 50 Flutter Kicks, 50 Alternating Weighted Lunges, and 50 Mountain Climbers.

Score is the total number of repetitions completed before the 20-minute clock stops.

Movement Standards

Hand Release Push-Up: This is a variation of the standard Push-Up wherein athlete will release both hands once the chest touches the ground before pushing back up to the starting position.

Flutter Kicks Workouts 22

7 rounds

• 7 floor press + leg raise
• 7 barbell push ups
• 7 bent over row
• 7 hang power clean
• 7 shoulder press
• 7 good mornings
• 7 back squat

*Perform all movements with same barbell

Flutter Kicks Workouts 23

For time:

• 30 second plank
• 60 bicycle crunches
• 30 second plank
• 50 flutter kicks
• 30 second plank
• 40 leg raises
• 30 second plank
• 30 plank hip dips
• 30 second plank
• 20 v-ups

Go down the ladder, then go back up

20-minute time cap

Flutter Kicks Workouts 24

4 Rounds for Total Reps in 15 minutes

• 1 minute Max Dumbbell Snatches (2×50/35 lb)
• 30 second Dumbbell Floor Presses (2×50/35 lb)
• 30 second Flutter Kicks
• 1 minute Max Distance Run
• Rest 1 minute

On a 15-minute clock, complete 4 rounds of the prescribed work for as many repetitions as possible (AMRAP) with 1-minute rest between rounds.

Score is the total number of repetitions completed before the 15-minute clock stops.

Flutter Kicks Workouts (Partner) 25

4 Rounds (with a Partner) for Time

• 8 Man Makers (2×50/35 lb) / Plank Hold
• 20 Deadlifts (275/205 lb) / Wall Sit
• 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

• 500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working.

Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will.

Once the man makers are complete, either partner may start the deadlifts, and so on. There is no minimum work requirement (eg: metres or calories) on the final row, but the rowing partner must be rowing in order for any of the other partner’s Double-Unders to count.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the cash-out is completed.

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