The Gingerbread Run and 6-12 Minute Abs

Equipment: band, chair, weight

Warm-up is included in exercises today

The Gingerbread Run

• 5 Minute jog with power surges. Jog 45 seconds blow the whistle, sprint last 15 seconds repeat for 5 minutes.
• One arm lateral raise - 1 minute switch to other arm 1 minute.
• Leap frog jump to burpee to explosion jump - 2 minutes.
• Tricep kickback - 1 minute each arm.
• Power walk track while doing lat pull downs (when I was finished with 100 curls they were done).
• Bicep curls 2 min
• Bob and weave drill for 2 minutes (we lowered our bums every 30 seconds, it should really work the legs).
• Lunge with weighted rotation for 30. We used Basketballs and weights
• Squats with overhead presses for 30.
• Run track for 2 minutes holding weight overhead. (we used chairs, hand weights or basketballs, whatever we could find)

Adapted from: Lynn Osborn The Gingerbread Run at 10:59 AM on Tuesday, December 11, 2007 EST. www.turnstep.com

6-12 Minute Abs

1. Laying on your back extend your legs out then bend knees and bring into chest then extend legs up. Repeat for 30 seconds. Also put your hands under your hips to support back.
2. Still laying on your back, knees bent hands behind head bring elbow to opposite knee and back. Repeat for 30 seconds.
3. Still on back, hands under hips, extend legs out and flutter. Repeat for 30 seconds.
4. Still on back, extend legs up and arms as well, lift shoulders and hips off the floor reaching for toes. Repeat for 30 seconds.
5. Plank 30 seconds.
6. Superman 10x

Repeat all 6 exercises 3x

Adapted from Kelli Moore 6-12 Minute Abs at 11:07 AM on Friday, January 24, 2003 EST. www.turnstep.com