Sunday – rest day! Exercise instructions Crunches Just 2 exercises in Saturday’s routine, repeat this one 3 times. Once you’ve done the 8 count holds, start again with 32 counts. Friday – repeat x 2įriday’s routine consists of decreasing hold times of elbow planks. Thursday’s routine is a simple routine, all done with the legs extended straight. To give your arms and shoulders a break, there’s a 16 count rest in the middle as well as between the 2 repetitions of the whole routine. In this combination, although the exercises change, the basic plank position is held throughout. Wednesday – do routine x 2 with 16 count rest in between Tuesday’s routine starts with 16 reps of bicycle crunches and oblique crunches, then an elbow plank on each side, holding for 32 beats. Start with 16 reps of each, then 2 sets of 8 reps of each and back to 16 reps – do this through twice, resting for 16 beat counts in between. Monday’s routine is a simple crunch/reverse crunch routine. Monday – do routine x 2 with 16 count rest in between If you don’t have an exercise mat, then use a folded blanket or quilt. You’ll be more comfortable on a cushioned surface. You can check the speed of most tracks here. You should choose music tracks that have a speed of around 115-125bpm. Please also note that plank holds involve static muscle contractions and as such are not suitable for anyone with high blood pressure. Please read these general safety instructions before you start. Fun ab workout routines (see exercise instructions below) You can download a printable of the exercises and the routines at the end of the post. They’re designed to be done to music, with each routine being around 1 track long. There are 6 routines – one for each day with a rest on Sundays. Here’s a fun ab workout plan to tone up all your ab muscles without getting bored.
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