Welcome To Day 2
Steady State Cardio & Abs Overview
❖ Pick a cardio exercise of your choice – treadmill, walk, jog (indoor or outdoor), bike, elliptical, stair climber, etc.
❖ Go at a steady pace for 30 for beginners to 45 Minutes for more advanced.
❖ For a target heart rate from 55 percent to 90 percent of your maximum heart rate depending on your fitness level. (90 being an advanced level).
Abs
❖ Do all 3 Abs exercises back to back.
❖ Take a 1 minute break and repeat 2 more times, for a total of 3 rounds.
The Workout
1. Stability Ball Crunch – 20 reps for beginners, 30 for intermediate to advanced.
· Lie on a stability ball bringing your hands behind your head.
· Lift your shoulders and upper back in a straight motion keeping your chin up and neck straight. Hold for a second and return to the starting position.
· Repeat.
2. Side Bridge (30 seconds each side intermediate to advanced 45 to 60 seconds).
· Lie on your side and support your body between your forearm and knees to your feet. Hold position for 30 seconds.
· Repeat on the other side.
3. Legs straight up, butt lift of the ground (reverse crunch) – 8 to 15 reps.
· Lie on your back. Lift your feet off the floor, hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
· While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor.
· Hold the contraction for a second and move your legs back to the starting position while inhaling.
Take A 1 Minute Break And Repeat For A Total Of 3 Rounds
Be sure to take time to stretch at the end!
Click Day 4 To Continue
