Ab Roller vs Wind Sprints

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3

Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.

Continue alternating between legs until the set is complete.