FAT BURNING CIRUCIT WORKOUT

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Lunch Time Crunch Workout! Step away from your desk…

AB Circuits

 

Equipment – Mat/ Stability Ball / Medicine Ball/ Mat

 

Plank Pose

Knee to chest with toes on plates

Bent Arm Forearm Plank with hands interlaced

            Bring knee to elbow opposite side

Plank Pose

            Slide both feet to palms hips reach high legs straight

            Bend knees feet to palms

            Alternate Bend knees / straight leg

            Feet together legs extend to right center left center legs are straight

            Wide Legs & Feet pull together

Then alternate straight legs out to opposite side pull feet in together and up towards palms

            9:00 and 3:00 position cross right leg under left then left under right to 9.

Abs on Mat

            Roll onto back extend legs 45degree angle arms by sides pulse arms up and down

Move into full crunches (roll up to toes all the way one vertebrae at a time down hands above head)

Butterflies – Lay on back hands above head feet long – contract the body into ball pulls arms and knees in

Side plank modified palm behind head bring elbow down

Legs up the wall pose (palms not under hips) roll the legs in circles

Forearm side plank – Arm high reach high leg back

Sit up legs out to the side – Right fingers saw to outside Left foot reach opposite side

Stability Ball

Seated on Ball: Arms above head crunch up open Chest press / goal post arms squeeze up crunches include extending arms high

Seated on Mat – modified v-sit up:

Sit ups with ball Right knee bent Left Leg extended long roll down ball over head roll up and crunch bringing ball to foot

V-sit up : Ball Hand feet hand off crunch bent knees will help with back. 

Side Oblique’s on ball

Prone over ball – arms in push up position ball under thighs – Left and lower legs (low back work out)

Ball roll outs Knees on mat ball in front of you roll the ball out on forearms and pull in

            Plank over ball – ball on toes make the shape of and L with your body hips stack above elbows

            Lift and Low hip – then add alternating legs

Onto Mat no ball ABS segment:

Crunches with hands over head bring finger tips to heels and out

Right leg high left leg long palms by side’s Stationary scissor roll ups (roll up count 2 down 2)

Heels tap crunches – tap out 3times then crunch

Rope roll ups – slide down the rope

Bring Left palm behind head opposite arm long reach fingers to heels pulse

Oblique – Jack knifes on the hip elbow for support lift legs switch sides

Grab Medicine Ball:

            Crunch / knees bent / bring ball over head / raise ball and one knee together

                        Opposite legs alternate knee to ball from over head

            Crunch / ball over head bring in with both knees squeeze in – ball to shins

            Ball extended over head 2in from mat  – scissor the legs / Right to Left

            Ball starts over head crunch up Right knee bent / bring ball to Left Foot Lower

Ball twist around the body – Sitting up knees bent place ball around the body grab w/ opposite side

Sumo squat lower ball down between legs and then extend high over head

Lift and Lower golf swing – lower ball to left feet and extend high to right twisting the torso

Half Moon with Ball reaching to side / center / side

Sunflower shoulder openers with medicine ball

 

Grab weights: 

Opposite elbow to knee crunches extend opposite leg long

Butterflies with weights on palms knees stay together chest press in elbows to knees

Plow roll ups – palms flat by sides legs roll up towards sky and lower slow

            Lift for 2 counts lower slowly for 8 counts

Roll onto belly

            Cobra Lifts

            Roll onto back modified boat pose extend legs straight up roll down and up

 Rocking chair modification as rolling up place palms around right knee Left Leg long pull knees together roll down and up

            Reverse Table Top

            Bicycle sit ups

            Supine roll outs slow side to side

            Legs up the wall pose legs tilt like a clock to the side

Cool Down:

Lower legs

in Cat Cow pose

Roll into side plank option swoop arm under and up

Upward dog to down dog

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