This is a [Other] pattern from www.turnstep.com. (pattern 17066)

Warm-up for 3 minutes by jogging in place, jumping jacks, jump rope and marching. Stretch legs (via side lunges) and arms and then get ready for 15 minutes of cardio:

4 minute plank Hold 0-1:30 full plank 1:30-3:00 hover plank 3:00-3:30
Full plank 3:30-4:00 hover plank

Push back into child's pose

Flip over onto your back and hold hollow man plank (reverse of plank) for 1:30 seconds

Push back into child's pose

Right side plank for 45 seconds

Left side plank for 45 seconds

Push back into child's pose

Bicycles for 1:30 seconds

Windshield wipers x 12

Tabata arms (each exercise takes 4 minutes so if time is running short cut sets in half): Bicep curls (8 sets) 20 seconds as many as you can rest for 10 seconds and repeat until you've done 8 sets. Rest for one minute.

Overhead press same as above

Rest one minute

Side lateral raise same as above

Cool down and stretch

This is a hard workout and they are screaming by the second round of cardio but are glad when they are finished.

Added by Missy at 4:41 PM on Tuesday, March 23, 2010 EDT. Add to favorites (view favorites)
(Email: mprater_90@yahoo.com)
From: Glasgow, Kentucky (USA)
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