Abs on Friday Part 2

Hey! The abs are sore enough that it is hard to eat a large meal on the weekend...: )My class loves it!! Hugs, Corrie

Begin with feet on step, lying on mat, knees bent. I use about 140 bpm for this class.

Always warm up and stretch the back and abs before beginning...

• Double count (slow) crunches, feet on bench
• Double count crunches, lift knees to 90* (your body looks like a Z)-knees stay there, the only movement is your upper body for now

• Single count crunches, feet on bench
• Single count crunches, 90* knee

Make sure students 'suck' their abs in on the way down (inhale)

• Cross one ankle over the other, foot on bench, one arm behind head-
• Double count (again, slow) crunch to knee
• Keep knee crossed, roll knee/hips towards you and then back down on the double count
• Repeat sequence on other side

• Bend knees to 90*, lying on back....Have students push the right leg out, away from the body, and bring it back to 90* before doing the other leg (otherwise it is a bicycle), alternate legs
• Straighten legs so your body is in a V, legs are halfway between all the way up or down. Have students lower the right leg and bring it back up before doing the other leg.
• Give them a minute to moan and then...
• Bend knees to 90*, bicycle ride.
• Straighten legs and form the V, then alternately move the legs up and down (perpetual motion) like scissors.
• Moving on....
• Push bench out of the way and bring both knees to one side. Double count crunch for obliques, then pulse crunch.
• Repeat other side.
• Roll over on to abdomen and do back exercises, alternating opposite arm to leg (lifting and lowering)
• Bring elbows underneath shoulders, balance on elbows and toes. Lift body, but keep body level...no butts in the air!! Hold navel in toward spine. Relax!
• Finally...Sit on floor, feet apart, holding a weight overhead. Arms are straight, moving to one side toward the toes. Bring arms back to center (overhead) and try and touch the other foot/toes.
• Rest weight or hands behind head so elbows are sticking out to either side. Lower elbow towards floor to one side, come back to center and repeat on other side.

Please use your discretion on the number of sets that you have your class do, depending on the overall fitness level. I design my classes so that most of the exercises flow into each other with relative ease...but I do take breaks in between tough sets to let them rest/stretch. Hope you find this useful!! Thanks for all the emails and comments..Jo, thanks for all your help as well!!

Corrie : )

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