Abs and Glutes 1

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

• 30 Lunges each leg

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

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

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