Abs and Glutes 1
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 15905)
30 minute Abs and Glutes class. Break it up for the sake of the neck! This is a great class after any class for those hard core members.
Glutes
Abs
- 12 Roll backs
- 24 Bicycles
- Opposite arm opposite leg single single crunches x8
- Opposite arm opposite leg up 3 down 1 crunch x8
- Opposite arm opposite leg up 3 down 1 x2 / singles x4 (repeat 4 times, switch)
Glutes
- 25 Bridge lifts
- Hold bridge for 1 minute
Abs
Single straight leg stretch x 24
Crunch and reverse curl x 24
Oblique twist, crunch, reach, pick it x24
Glutes
- On the knees and elbows
- Kick back x 30
- Cross over and then pull leg up towards ceiling and in abduction x 30
- Donkey kick x 30 then.....then you get to switch sides... yes..yes..
Abs
- Second base crunch up and down x16
- First base swivel pinch rib and hip bone together x 16
- Second base x 16
- Third base swivel pinch rib and hip bone together x 16
- Pyramid down to 8 of each then 4 then stretch everything
Added by
Melissa Bradley
at 6:15 PM on Monday, June 12, 2006 EDT.
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(Email: MsMelissaKaye@yahoo.com)
From: Weatherford, Texas (USA)