WARM-UP
TREADMILL
Jog or walk for 10 minutes
ABS - V-UPS
Starting Position: - Sit on an exercise bench with your buttocks close to the end; place your hands 6 -12" behind your buttock grasping the side of the bench for support. Lean back to a 45 or 60 Degree angle. Placing your weight on your arms, extend your legs out until they are level with the floor
Movement: - Exhale - Slowly curl your torso bringing your knees and upper body close together, while contracting your abdominal. Inhale as you slowly release your legs, returning them to the starting position. Repeat as required.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
ABS - TRUNK CURL AND CRUNCH
Starting Position: Lie on your back and place your hands at your ears. Raise your bent knees in the air.
Movement: Exhale as you crunch your chest towards your knees, while simultaneously crunching your knees towards your chest. Inhale as you slowly lower both your knees and chest to the starting position. Remember to squeeze your abs, and repeat as required.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
ABS - SIDE CRUNCHES
Starting Position: - Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body. Make sure your shoulder blades are evenly flat against the floor.
Movement: - Exhale as you bring your upper body off the ground by contracting your oblique. Repeat the required repetitions. Switch your legs to the other side of your
body to work the opposite side.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
ABS - AB MACHINE SIDE CRUNCHES
Starting Position: Adjust the seat so that your waist lines up with the pivot point of the machine. Sit in the seat with your upper body centered against the backrest and your waist twisted to the right side. Tuck your feet underneath the seat.
Movement: Exhale as you crunch your upper body down, and then inhale as you slowly return back to the starting position. Remember to squeeze your abs, and repeat as required on the other side.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
ABS - BASIC AB STRETCH
Starting Position: Lie on an exercise matt on your stomach with your palms flat on the matt on either side of your chest.
Movement: -- Lift up your upper body off of the matt with your arms straightened. Push your head back as far as you can. Hold this position for thirty seconds.
ABS - STANDING TORSO STRETCH
Starting Position: Stand with feet shoulder width apart and a slight bend in your knees. Raise your arms up above your head and interlock your fingers.
Movement: Stretch your hands up towards the ceiling as far as you can. Hold this position for thirty seconds.
CARDIOVASCULAR - CARDIO - STAIR STEPPER
step for 25 minutes
