Circuit 1 : Partners will perform each exercise thoroughly and switch. Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2. NOTE: 3x = repeat both exercises 3 times.
Beginners 5-10 reps Advanced 15-25 reps Very Fit 25-50 rep
- Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as your performing the exercise you’ll have to adjust to same position due to the tendency to push back). Pull your toes toward you. This is best performed with the ball against a wall or your partners legs. Your partner will hold your feet in position (toes flexed,pulled towards you).
- Make sure a mat or some type of padding is under your tailbone. Next, place your fingers behind your ears on your head (fingers not locked behind your head). Your elbows WIDE with slight angle. Chin1-2 inches from your chest.
- Now, tighten your abs and perform a sit up until your chest touches your knees! Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity. IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from your chest. Don’t Let your head fall back. Make sure you land in a CRUNCH POSITION. This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
- Beginners may have to pull themselves up by pulling from the back of the leg with their hands. Still keep chin down.
Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time. Also, you can add another ab exercise click here
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