| Photo | Exercise | Sets | Reps | Comments |
|
Arching Back Stretch
| 1 | 20 | Start out on all fours raising and lowering the hips. Do 20 reps and then move on. |
|
Hip Circles
| 1 | 20 | From the same position raise a leg and do 10 circles in each direction. Then switch legs and repeat. |
|
Low Run
| 1 | 40 | Go right into a low run, alternating feet as you "run" with your hands on the ground. Run for 40 "steps" and then move on. |
|
Inch Worm
| 2 | 10 | Inch worm out for 10 body lengths, then go backward for another 10. |
|
Leg Beater
| 2 | 20 | Now you get to lay on your back for several exercises. This should start easy and quickly begin to burn the abs. Take brief (1-2 second) rests as you continue through the next few exercises. Rotate the legs for about 20 seconds in one direction, then 20 seconds in the opposite direction. |
|
Air Bike Crunch
| 1 | 30 | Keeping the feet off the ground the entire time, perform 30 air bike crunches, alternating sides each rep. |
|
Hip Crossover
| 1 | 20 | Try to get a total of 20 hip crossovers with full leg extension, alternating sides with each rep (10 per side). |
|
L-Rocking
| 1 | 60 | Spend about 45-60 seconds performing L-rocking, back and forth. Try to hold your shape and core tension throughout. |
|
Hover
| 1 | 60 | Hold the hover position for a total of 60 seconds. Switch sides every 15 seconds. If you can't do the hover, then just hold plank position. Try to raise a leg or an arm to make increase the difficulty and work up to hovers. |
|
Side Hip Raise
| 2 | 15 | Last exercise - lay on your side and lift your hips high up into the air. Allow them to drop toward the ground, but don't let them touch. Do 15 and then repeat on the other side. If you can't do these, just hold Side Plank Position for as long as you can (go for 30 seconds per side).
If possible, start back and the very beginning and repeat this whole workout one more time. |
