30 min ab and back workout?

bgh707

Any suggestions? Looking for a good ab and back circuit to do at the gym for 20-30 min.

MelanieCN77

I do 20-25 mins of abs a couple times a week which starts with a 5 minute tabata plank - I do 45 seconds on 15 seconds rest for a total of 5 planks (OK it's 4:45) after which I do a couple sets of various things. My gym has a neat machine where you sit back and throw a weighted ball at a target so I do a couple sets of that, bicycles, reverse crunches and then knees to chest on a rack. I'll do 3 sets of 13-15 of each in general. If I feel like doing more I add in regular crunches and russian twist with a weight. The gym has other machines but I never really tried them.

For back I use the lat pull down and bent over rows, one and two armed.

canadianlbs

i'm intermittent about my pullup projects, but every single time i get back on that wagon it seems to go straight to my abs and my back.