Tawanda's Hard Core 4
This is an
Abs pattern from
www.turnstep.com.
(pattern 16230)
Hard Core Conditioning -30 minutes
Equipment: body bar, incline bench: 1-2 risers at one end of bench/ 0 risers at other end. BB = body bar
Group 1 - Shoulders at high end/ hips at low end
- 1.
a. Incline crunch 32x
b. Oblique crunches with altrnating leg lift 32x
- 2.
a. Reverse crunch -grip BB behind knees 16x
b. Oblique reverse crunches, ankles crossed, grip BB behind knees 16x
- 3. Body bar roll-ups 8x
Group 2 - Incline, Side-Lying with Body Bar
- 1. Abduction with body bar 8x / 8x / 8x sliding bar further beyond foot with each set
- 2. Prone hover planks-elbows bent (aka chataranga) 10 seconds + press up, repeat 3x; (no bar)
- 3. Adduction with body bar 8x / 8x / 8x sliding bar further beyond with foot each set
- 4. V-sit canoe rows right/left alternating 16x
Group 3 Supine Decline Position*
- 1.
a. Decline crunch, arms stiff, "push" BB up behind back of legs 16x
b. reverse crunch, BB behind knees, slow tempo 16x
- 2. Oblique crunch, alternate pushing BB past knee caps 32x
* Contraindicated for pregnancy, untreated high blood pressure, glaucoma, migraine.
Stretches
Added by
Tawanda
at 2:27 AM on Tuesday, December 5, 2006 EST.
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From: Texas (USA)