The Reducer

This is a Step pattern from www.turnstep.com. (pattern 16964)

This is similar to "The Accumulator" ... only that you start off at the bottom of the "pyramid" rather than the top ... and the amount of exercises is reduced.

Round 1: 10 push ups, 20 crunch & flye, 10 reverse alternating lunges, 10 ankle twists, 10 squat & pec deck, 20 V-ups, 10 lat lunge with db toss, 10 row to kickback, 10 seated oblique twist with db, 60 seconds. plank

Round 2: Round 9: 10 push ups, 20 crunches & flye, 10 reverse alternating lunges, 10 ankle twists, 10 squat & pec decks, 20 V-ups, 10 lat lunge with db toss, 10 row to kickback, 10 seated oblique twist with db

Round 3: 10 push ups, 20 crunch & flye, 10 reverse alternating lunges, 10 ankle twists, 10 squat & press, 20 V-ups, 10 lat lunge with db toss, 10 Row to kickback

Round 4: 10 push ups, 20 crunch & flye, 10 reverse alternating lunges, 10 ankle twists, 10 squat & pec decks, 20 V-ups, 10 lat lunge with db toss

Round 5: 10 push ups, 20 crunch & flye, 10 reverse alternating lunges, 10 ankle crossovers, 10 squat & pec decks, 20 V-ups.

Round 6: 10 push ups, 20 crunch & flye, 10 Rev lunges, 10 ankle twists, 10 squat & pec decks

Round 7: 10 push ups, 20 crunch & flye , 10 reverse alternating lunges, 10 ankle twists

Round 8: 10 push ups, 20 crunch & flye , 10 reverse alternating lunges

Round 9: 10 push ups, 20 crunch & flye

Round 10: 10 push ups

Reverse Lunges are performed holding dumbbells - you can do a lateral lift with both or one front and one lateral with each alternating lunges

Lunges (rev & lateral with toss), ankle twists & oblique twists: 1 rep is twisting from left to right or right to left for a total of 10.

No resting in between rounds!

You can perform this in reverse (which I find more challenging) beginning with Round 10 and then adding on.

Keep to a good pace and you should be able to finish within 30 minutes.

Any questions just email!



Added by Deb at 8:05 AM on Tuesday, April 21, 2009 EDT. Add to favorites (view favorites)
(Email: DebRussell@gmail.com)
From: CT (USA)
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