Start with 25 Regular Crunches
Complete 45 Minutes of Any Assortment of the Following:
Kneeling Medicine Ball Chops -
Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.
25 counts each side
Resistance Band Bicycle Presses -
Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.
R to L = 1 count...25 counts
Resistance Band Plank Jacks -
Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.
Side Plank Leg Lifts -
Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.
25 counts on each side
Standing Leg Raises -
Freestyle for 5 minutes.
Weighted Crunch Machine -
Crunch til burnout. 4 sets
Twisting Back Extensions -
Adjust the machine so that your·feet are firmly hooked under the footpads. Position your lower body across the large pad provided for this purpose. Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward just slightly so that the back is in hyperextension. Twist right & Left
Hold the Worlds -
Sitting on the floor or on a bench holding your arms open as if your were "holding the world” lean back and bend your legs while lifting. Engage core and hold for 30 seconds. Repeat holding ball.
Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 4 sets of 20 reps.
Complete 3 sets of 10 reps (double count). You may place your heels on the floor if these are too difficult.
In between each set: Banded jumping jacks - 20-25 reps
Reverse squats w/ band - Band at ankles & keeping into low squat position - 10 forward, 10 back
Banded or Weighted Wall sits - 30 seconds. 3 sets
Banded or weighted toe taps in squat position - 10 taps in each position (Side, Back , Front) 3 sets
Lateral Squats - 10 right, 10 left until burnout...minimum 3 times back & forth
Banded or Weighted Pop Squats - with bands or on smith machine. 3 sets of 10 reps. For each rep try increasing the weight by 5-10 lbs each time.
Banded Burpees with Jack & Squat - Til Burnout - @ least 5
Banded or weighted Hip & Booty Adductors - 10-15 each side (Side & Back)