It's Boot Camp Time; Gabrielle Reece Abs

It's Boot camp Time

Equipment: Bands, mat (optional), medium weight

Warm-up 5 minutes jog/walk. Stretch

Go through each round twice with little to no break between each exercise or rounds. Rest 1 minute before continuing to a new round. Finish off with Abs and stretching.

Round 1

1. Dive bomber push-ups: on hands and feet/or knees dip body down low to ground bum in the air and swoop into a raised chest position. 1 Minute
2. Line drills (shuffle right, squat and slap the floor, shuffle left and slap the floor) 1 Minute
3. Bear crawl down long part of gym (face down, walk on all fours) 1 Minute
4. Reverse lunge with back rows using band (20 reps) back rows: band under forward foot, choke up on the band to adequate resistance and pull the band up with both arms. Elbows out and shoulder blades pulled in together.
5. Plank to push-up position. 1 Minute

Round 2

1. Lateral jump squats - 20 reps
2. Crab walk down long part of track (face up, walk on all fours) 1 Minute
3. Squat with rear delt pull using band (20 reps) rear delt pull: arms straight out in front of you choked up on the band and bring arms to side of body, straight out to a 90 degree angle
4. Jump side to side over line, band, or step. 1 Minute
5. Walk or jog while holding medium weight dumbbells overhead. 2 Minutes

Round 3

1. Wall sits with bicep curls. 1 Minute
2. Standing knee to elbow oblique pulls: opposite arm/shoulder folds to reach the opposite high knee. 25 Reps each side -
3. One legged wall sits with bicep curl. 30 seconds each leg
4. Push-up, right arm reach, push-up, left arm reach 15-20 reps


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Adapted from: “It’s Boot camp Time!”Added by Stacey to www.turnstep.com at 9:12 PM on Tuesday, August 5, 2008 EDT From: Springfield, Tennessee (USA)


ABS

Sit ups: 50

Leg raises: Start lying down with feet straight up. Slowly lower legs as far down as you can keeping your back flat on the floor and abs tight. Return to starting position. 25 reps

On-side oblique crunch: on-side lift up shoulders and bending knees, lift up lower portion of leg. (knees on the ground and feet in the air) 25 each side

Spider man: Place hands and feet flat on the floor with your bum in the air. Slowly lift one leg off the floor until you are in a straight line. Lower that same leg bringing your knee in to touch your elbow; bring foot back to original position and repeat move with opposite leg. Modify by only bringing your knee partially in. 30 seconds each side

Open leg pulse: Lie on ground, bring legs in so feet touch each other flat, knees out to the side. Clasp hands together straight over your stomach, lift head slightly and pulse hands towards feet. Try to make your head, neck and belly all move as one towards the wall. 1 minute

Standing ballet crunch: Stand with arms up away from your hips, slide one leg out to the side, slowly raise the leg until your knee is at your hip, lower back down and repeat. Squeeze your belly at the top of the move. 25 each side

Found from: Gabrielle Reece: The Best Abs and Core Moves Part 2 on www.thehotandfit.com