Abs+Core Week 7

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Week 7 – Day 1

2x 1 minute at each position.

1) Plank

2) 6″ Hold (Lay on back, lift feet 6″ off of the ground.)

3) Reached Out Plank (reach hands out and hold plank position)

4) L-Hold (lay on back with legs straight up)

5) Side Plank

6) Frozen Scissor (lay on back, legs straight, one leg up and one right above the ground)

 

Week 7 – Day 2

Chipper: work through the below moves and reps in order. Rest as needed.

1) 50 Moving Planks*

*(drop to one elbow then the other, push back up to one hand then the other)

2) 50 Crunches

3) 50 Scissor Kicks (both legs = 1 rep)

4) 50 Side Plank Dips* (25 per side)

*(Side Plank, drop hip to the ground then return to the plank position)

5) 50 Bicycle Crunches (right and left = 1 rep)

6) 50 Toe Touch Crunches*

*(Lay on back with legs upright, crunch upwards and touch your toes)

 

Week 7 – Day 3

Collect 8 Minutes total in the plank position, rest as needed)

1) Plank

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