PERFORM 15 REPS OF EACH EXERCISE, ONE EXERCISE IMMEDIATELY AFTER THE OTHER IN A CIRCUIT.
CONTACT ME FOR ONLINE PERSONAL TRAINING, 1-ON-1 COACHING WITH ME AND MY TEAM. LOSE WEIGHT AND LOSE FAT WITH OUR NEW STRUCTURED NUTRITION PROGRAM. WOMEN LOSE AN AVERAGE OF 8-10 LBS. PER MONTH AND MEN 12-15 LBS PER MONTH. CONTACT US HERE
ROCKERS: START IN A HOLLOW POSITION, LOWER BACK FIRMLY ON THE FLOOR, EXHALE ALL AIR, SHOULDERS OFF MAT, ABS TIGHT. HOLD. SLOWLY ROCK BACK AND FORTH KEEPING ABS CONTRACTED, SHALLOW BREATHING. FOCUS ON USING THE ABDOMINALS TO ROCK YOUR BODY, NOT MOMENTUM
PRAYING MANTIS: ARMS STRAIGHT TOWARD CEILING, HANDS TOGETHER, SHOULDERS OFF MAT. LOWER BACK ON FLOOR. EXHALE AS YOU ALTERNATE RAISING AND LOWERING EACH LEG, KEEPING A SLIGHT BEND IN EACH KNEE. DON'T REST FEET ON FLOOR
DIVE CRUNCH: ARMS STRAIGHT OVERHEAD, HANDS TOGETHER, SHOULDERS OFF MAT. LOWER BACK ON FLOOR. EXHALE AS YOU SLOWLY LIFT YOUR SHOULDERS HIGHER, HOLD A BEAT AND RETURN TO STARTING POSITION. DO NOT LET SHOULDERS TOUCH FLOOR
CROWD PLEASERS: ARMS STRAIGHT TOWARD CEILING, HANDS TOGETHER, SHOULDERS OFF MAT. LOWER BACK ON FLOOR. EXHALE AS YOU SLOWLY OPEN AND CLOSE YOUR LEGS, WORKING THE HIP FLEXORS AND LOWER ABDOMINALS
VOGUE: ARMS STRAIGHT OVER HEAD, HANDS TOGETHER, SHOULDERS OFF MAT. LOWER BACK ON FLOOR. EXHALE AS YOU ALTERNATE AIR BIKES WITH YOUR LEGS, KEEPING YOUR FEET OFF THE FLOOR THE ENTIRE TIME. EXHALE AS YOU STRAIGHTEN EACH LEG.
PUSH-UP TWISTS: ON KNEES OR STRAIGHT LEGS, DO SLOW PUSH UPS, FOCUSING ON TIGHTENING THE ABS WITH EACH SLOW REP. EXHALE AS YOU PUSH UP, AND TWIST YOUR BODY LIFTING ONE ARM UP TOWARD THE CEILING, INHALE AS YOU LOWER BACK TO STARTING POSITION. KEEP YOUR SUPPORTING ARM SLIGHTLY BENT AND HIPS DOWN SO YOUR TORSO IS STRAIGHT.
