-This workout is complete after 2 sets. One rotation is 500abs.
-Warm up: 30 min Cycle Bike (Own Pace).
-There is a 30-45 sec rest between every drill.
-"In Cadence" means "1" is counting "1,2,3,1"
50x "Sit-Ups"Level of Difficulty = Moderate
- Position feet under something heavy.
- Go all the way up and use stomach to go down, don't just fall back.
100x "Crunches"Level of Difficulty = Moderate
- Keep chin upward.
- Keep nose towards ceiling.
50x "Up Downs" (In Cadence)
Level of Difficulty = Easy
- Bend your back and touch your toes.
- Unbend and touch your chest.
- Lift your arms in the air.
- Touch your chest again and that is "1".
50x "4 Count Burpie" (In Cadence)
Level of Difficulty = Hard
- Get in "a frog's stance".
- Kick your legs out into a push-up position.
- Pull your legs back in, going back into a frog's position.
- Stand up and that is "1".
50x "Baseball Drills" (Partner Assisted)
Level of Difficulty = Hard
- Lay on your back.
- Lift your legs upward so that they're vertical in the air.
- Don't bend the knees.
- Thrust your legs down to 6 inches.
- Raise them back up and that is "1".
50 Flutter Kicks (In Cadence)Level of Difficulty = Moderate
- Lay on back.
- Place palms facing down on the ground under the buttocks.
- Point your toes.
- Count 1,2,3 and that is "1".
- Keep the palms under the buttocks.
- Go straight into this after the flutter kicks, no rest ;)
50 Iron MikesLevel of Difficulty = Easy
- Stand.
- Hands behind head.
- Feet shoulder width.
- Raise left knee to right elbow.
- Simultaneously dropping right elbow to left knee.
- Raise right knee to left elbow.
- Simultaneously dropping left elbow to right knee.
- That's "1".
50 ObliquesLevel of Difficulty =Easy
- Side crunches.
- 25 on the right.
- 35 on the left.
Suck down some H2O
REPEAT
Alternates: (In case baseball drills and 4 count burpies are too hard on the 2nd set)
The Mountain Climber
The Rower
The Prone Row
Warm Down: 15 min Cycle Bike
DONE (^_^)
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