Notes
Description:
Warm-up 2-3 minutes
Then balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
oblique crunch 45 sec
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball oblique crunch
This is one continuous rotation. try not to rest to often between each. you can also do 20-25 push-ups between each if you can. try to do 2 rotations should take about 43 minutes. Let me know if you have questions.