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–ABS–AB ROCK on BALL (tough):
BICYCLE CRUNCHES (different from ‘Sitting Bike Abs’) – Start on your back , hands behind your head, elbows out, legs off the ground with knees bent and shins parallel to the ground. Trying to keep your shoulder blades off the ground, rotate trying to get your opposite elbow to touch your opposite knee and then switch. When the leg/knee is moving away from the elbow, allow it to fully extend and hover above the ground so that it is constantly engaging your core while your other leg is working.
*HAND TO FOREARM PLANK (tough)–Position yourself in a plank position on your hands. One arm at a time drop down to a forearm plank, then back up to a hand plank. Keep going up and down keeping core engaged and body straight.
PRESS UPS: Position yourself as if you were going to do a crunch, however have your legs straight up in the air. Holding some sort of weight or medicine ball crunch up and press the weight to try to touch your feet. Continue until the reps are completed.
*SIDE PLANK DIPS with KNEE (tough) – Keep your body in a straight line and keep the movement smooth and slow. Essentially, you are doing small, sideways hip taps to the ground but your feet are spread not stacked. After you tap your hip and raise up lift bottom leg and draw knee to chest. Return knee and repeat.
|Sitting Bike abs|
SITTING BIKE ABS: Sit on your butt, hands behind your butt on the ground in order to give you balance (if advanced raise arms over head). Lift legs up so shins are perpendicular to the floor and bike with your legs in the air. Go one way then reverse.
WINDSHIELD WIPERS : Lay on your back, arms extended to the sides and your legs straight up. This is your starting position. Move your legs in a controlled movement all the way to one side, fully rotating at the core. Activate your core muscles to pull the leg back up together in a controlled manner back to the center point and then begin the movement on the other side. Beginners will have their legs at more of an angle and will not lower them quite as far.
BURPEES : From a standing position, drop to the ground, jump your legs out into a full extension position (you will then be in plank or push-up position), jump your legs back in, then from a squat position, extend your arms over your head and jump towards the ceiling. If you want to make this more difficult, add a push-up. When you incorporate combos, do the combos instead of the jumps. (ie. punch combos)
FRONT KICKS – Begin in an athletic position knees slightly bent, feet shoulder width apart. Alternative kicking legs start forward. Try to get legs are high are possible. Also when you start your arms should be overhead, and when you kick pull down with arms.
FRONT AND BACK KICK – Begin in an athletic position knees slightly bent, feet shoulder width apart. Kick your right leg forward, and place it back down. Once your right foot hits the ground immediately kick your left leg back, squeezing your back. When your left foot comes back to the ground front kick your right foot, and so on. Switch legs and repeat.
HIGH KNEES : From a standing position, start a jog like motion but bring your knees to your chest. (To modify for beginners don’t jog but stand and alternative bringing knees to chest.)
LUNGE JUMPS – Just as they sound, get in a lunge position then jump in the air switching legs so you end up lunging with the opposite legs.
MOUNTAIN CLIMBERS : Hands on the ground right below your shoulders, starting in a plank position but feet are slightly closer to hands. One leg at a time, bring knee to chest. The quicker and further you move your knees the harder it is.
PENDULUM SWINGS :
PLANK JACKS – Start in a good plank position, however for this move you will be jumping your feet six inches wider then back to the starting point. Keep jumping for the allotted time. Work to keep your butt down.
DONKEY KICKS- (You will be doing only one leg at a time for that amount of reps then once completed switching to the opposite leg) Start on all fours, spine in neutral alignment. With hands remaining on the ground kick leg back and as high up in the air as possible (make sure to squeeze butt at the top) Return make to starting position and repeat..
FIRE HYDRANTS- (You will be doing only one leg at a time for that amount of reps then once completed switching to the opposite leg) Start on all fours, spine in neutral alignment. Keeping the same starting position lift up knee to the side, as if you were swings open a door.
LEG LIFTS- (You will be doing only one leg at a time for that amount of reps then once completed switching to the opposite leg) Start on all fours, spine in neutral alignment. With hands remaining on the ground extend one leg straight back hovering off the ground. While keeping leg straight lower to tap ground then raise back up and squeeze your butt.
LUNGE (single leg) – Refer to the picture on the right. From that position you will push through you front heel and raise up. That’s one rep.
PLIE SQUAT- Same idea as a regular squat, except your feet as wider then shoulder width and your toes are pointing out not straight. When you squat down work on keeping back start and again making sure toes don’t go over knees. You should feel this more in your inner thighs.
|Side Leg Lifts|
SIDE LEG LIFTS- (You will be doing only one leg at a time for that amount of reps then once completed switching to the opposite leg) Lay on your side, feet stacked on top of each other. You will begin by raises the top leg as high as possible then bring back to starting position and repeat.SINGLE LEG HAMSTRING CURLS on BALL:
SUMO KICKS – Feet should be move then shoulder width apart. Squat down into a wide squat stance but when you go to stand up kick one leg directly to the side. When that foot returns to the floor immediately go back into a wide squat. Next time you raise up kick opposite leg.
SQUAT- Feet shoulder width apart. Push your hips back and sit down as if you were sitting into a chair. Knees should NOT go past toes. You should be able to move your toes because all the weight should be in your heels.
TRICEP DIPS – Start with hands behind back on chair or ledge. Legs straight out in front of you. (tip- the closer your feet are to you the easier it is). Bend elbows and dip down so your elbows are bent in a 90 degree angle.
(See Picture on the right.)
*SPIDER MAN PUSH-UP(tough) – Position yourself in a hand plank, with body straight core engaged. Bend your arms and lower slightly while bringing one knee to the elbow. Return, repeat with other leg.