5 Minute Abs

Hey everyone!

My last ab submission was "give me a break abs" which allowed you, the instructor to not be involved as a participant, but only as a coach (for when we all need that break from "doing it " with our class)

This routine is short and sweet and allows you to go half and half. (you do half, you watch half)

Each member should have a 5 pound weight. Make sure you let your members know that the weight is "the icing on the cake" and may be put down at any time. It's simply an added challenge.

Cue them into a basic ab crunch position. (supine on floor, knees bent, soles of feet on floor, lower back flush against mat). The 5 pound weight should be positioned on the chest. Now for female members with diversified chest sizes, it may be necessary to cue them to HOLD the weight in place with their hands. If they can balance the weight withot holding on, their fingertips should be behind their skull, elbows straight, out of their line of vision. (make sure members have the weight positioned on their CHEST not on their ABS!)

SLOW BPM MUSIC: (110-120bpm OR SLOWER!)

• Cue: 2 counts contraction up, 2 counts release to the floor 4x (16 count)
• Single count ab contraction 8x (16 count)
• Pulse ab contraction 8x (8 count)
• Pulse-up, hold elevated contraction (8 counts) ( 48 count total)

Repeat: 4x : do the exercise with the class twice through and then walk around the room watching and correcting (and giving yourself a breather!)

FINAL SET:

• Ask the class to hold their weight in both hands and directly up towards the ceiling (90 degree angle, perpendicular to floor). Lift the legs so they are parallel to the arms.
• Cue members with long or heavy legs to SOFTEN THEIR KNEES.
• Cue members to extend arms and legs simultaneously to 45 degrees on 2 counts and then close back to 90 degrees 2 counts. REMIND them of form, retracting the abs inwards (downward) towards spine. CAUTION them, that if they feel the small of their back pop up away from the mat, they are lowering their legs TOO FAR. this is a real core exercise. Allow them the option of working without the weight.
• REPEAT: 2 counts opening to 45 degrees, 2 counts closing to 90 degrees. 8x
• THEN: same range of motion, but 4 counts to open/4 counts to close. 4x
• FINAL REP: same range of motion,open slow 8 counts to 45 degrees, close slow 8 counts to90 degrees. 1x.

Once you demonstrate the "2 counts open/close" walk around and correct. Anytime you allow your members to engage in a long lever exercise, you must be vigilant to their form. And this again allows you a break from the exercise and your members will feel the benefit of your attention to their form and effort during this challenging routine. Depending on the bpm, this will use up 5-6 minutes of time.

Cheers all!
Kyle

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