Tawanda's Hard Core 2
This is an
Abs pattern from
www.turnstep.com.
(pattern 16228)
Hard Core Conditioning- 30 minutes
Equipment: mat
1.
- Prone "inner unit" exercises plank - toes to forearms 45-60 seconds
- Alternating hip rotation plank 24x total
- Posterior pelvic tilt "toe drag" 12x
2.
- TVA awareness crunch - supine. Cross left forearm across front of waist. Sink belly skin away from inner forearm while performing spinal flexion. 30x
3.
- "Etch-a-Sketch" sequence (TBB-inspired)
- Draw a zigurat with torso,
- Draw a wedding cake with torso,
- Side-lying zig-zag "up, forward, up, forward"
4.
- Knee under sequence, 30x each position:
- Right knee under left knee, double crunch
- Right knee under left gastrocnemius, double crunch
- Right knee under left ankle, double crunch
- Repeat opposite leg position
5.
- Prone plank sequence:
- Forearms to knees,
- Forearms to feet: right forearm and left hand with left elbow bent, shoulders level
- Lift one leg
- Add hip abduction,
- Add hip extension,
- Side plank lifts
Repeat all, opposite side
Added by
Tawanda
at 2:09 AM on Tuesday, December 5, 2006 EST.
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From: Texas (USA)