Advanced S Ball 2
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Advanced Session 2: Use the following exercises to help strengthen and develop your abdominal muscles. Always warm-up and stretch prior to your workout, aiming to work within your limits.
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Date
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Time
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CHEST PRESS
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REVERSE RUSSIAN TWIST
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NORMAL OBLIQUES
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SUPERMAN
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15 lifts in each direction. You may want to hold a light dumbbell.
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2 Sets of 15 rolls each side - with 20 seconds rest.
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2 Sets of 15 - 20 lifts each side with 20 seconds between sets.
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2 Sets of 10 slow lifts with hands and feet. Aim to hold for 3 - 5 seconds.
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EXTENSIONS
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ROLL OUTS
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NORMAL SIT - UP
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JACK KNIFES
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12 Slow lifts, hold in upward phase for 3 seconds.
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2 Sets of 12 - 15 Roll Backs with 20 seconds rest between sets.
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3 Sets of 12 - 15 slow lifts with 20 seconds rest between sets.
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2 Sets of 12 - 15 movements with 20 seconds between sets.
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REVERSE BACK EXTENSION
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2 ARM ROLL OUTS
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MB OBLIQUE SIT UP AND TWIST
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SWISS BALL PLANK
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15 Slow lifts aim for 3 - 5 seconds per exercise - repeated twice.
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2 Sets of 4 - 8 rollouts, with 20 seconds rest between sets. Perform on knees if necessary!
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12 - 15 slow lifts and twists in each direction, with suitable Medicine Ball or plate weight.
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Hold static position for 45 - 60 seconds - repeated twice with 30 seconds rest!
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USE THE EXERCISE CHART TO LOG YOUR WORKOUTwww.netfit.co.uk
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