OW and Plank Abs

"OW"

This is a [Other] pattern from www.turnstep.com. (pattern 16650)

Warm-up 5 minutes and stretch

• Run 2 laps around the track. Then right side shuffle around the track once then switch left once and then walking side squats switch lead legs half way). Remember to stick your bum out and chest up!
• Next balance on one leg holding weights (your choice how heavy) back kick while extending weights in front of you 1 minute switch to other leg one minute.
• Burpees - 1 minute
• Flyes 3 sets of 10.
• Jog a lap-sprint a lap- jog-backpedal-jog-power knees and end with a walk.

• Suicides with body bars overhead - 2 minutes
• Inchworms to the end of the gym.
• Crab walk to the end of the gym.

• 100 Bicep curls
• Tricep dips on bench - 1 minute
• Mountain climbers - 1 minute
• Push ups - 1 minute
• Steps 1 minute FAST x3
• Jacks - 1 minute
• To the stairs for calf raises 3x 1 minute
• Squats holding heavy weights 10 single 10 pulse 10 single 10 with a hold 10 single 50 double time

Added by Lynn Osborn to www.turnstep.com adapted by Chelsy Hooper

"I can set my glass of juice on your bum" PLANKS with a twist

This is an Abs pattern from www.turnstep.com. (pattern 15625)

These planks are a classic core strengthener. You start on the floor in push up position, only hold on your elbows and toes (wrap one fist in the other to help hold your form). Be sure to center your weight with arms perpendicular to floor (too far forward or back will tire your arms more than abs, or even hurt you). Suck your belly button in to your spine, and flatten that bum so I can set my glass of juice on it.

• A-Hold this plank for 4 sets of 8 counts
• B-Tip your toes forward and back (F,B is 1 count) for 2 sets of 8
• C-Hold center again for 4 sets of 8
• D-Tip hips side to side (left, right counts as 1) for 2 sets of 8
• E-Finish off holding in center for 4 sets of 8

(This might be too hard to start off -if so, rest the first 2 sets on "C")

Added by Shawna to www.turnstep.com