Alternating Jack Knife Crunches
Side Plank Right Side
Side Plank Left Side
60 seconds of rest.
Do this set three times: the first time performing each drill for 60 seconds, the second performing each drill for 45 seconds, and the third performing each drill for 30 seconds. Each set will be followed by 60 seconds of rest to bring the heart rate down.
V-Ups: Sit upright with knees tucked into chest, feet off the floor and hands in a supportive position behind you. Extend legs out in front of you and lower upper body to lean backward. Return back to starting position bringing the knees into the chest.
Alternating Jack Knife Crunches: Start on your back, arms at your side. Flex your feet and lift your legs off the ground. Keep one leg straight and the other bent. Bring your head and shoulders off the floor, reaching your hands toward your feet. Lower your arms and legs. Repeat on the other side.
Bicycle Crunches: Lie on your back with fingertips behind your head and elbows out to the side. Lift your legs so your knees are in tabletop position and raise your head and shoulders off the floor. Twist through the upper body and bring one leg into the chest so opposite knee and shoulder touch. Lower down and repeat on the other side.
Toe Touches: Lie on your back extending your arms above your chest with your legs straight up in the air. Reach toward your toes crunching upward. Lower shoulders back to the floor and return to starting position to repeat the rep again.
Full Extensions: Lie on your back with legs straight and arms extended outward. Bring arms and knees toward each other, using your abs to lift your shoulder blades off the ground. Return to start position and repeat.
Side Plank (right or left side): Lie on one side with your forearm supporting your upper body. Lift your hips up as high as you can to align the shoulder, hip and knee. Hold position engaging your obliques.
Wide Pushup: In pushup position, place your feet wider than hip-width. Lower yourself into a pushup by bending the elbows. Once elbows are at a 90-degree bend, return to starting position.
Forearm Plank: Start in pushup position with hands under elbows, elbows underneath your shoulders. Lower down onto forearms maintaining alignment throughout the shoulders, hips and legs. Hold position while engaging core from top to bottom.
Triceps Pushup: In pushup position, bring legs together lowering into a pushup by bringing your elbows backward parallel with your torso. Once elbows are at a 90-degree bend facing backward, return to starting position.