Time: 15-20 mins|Round: 3|Equipment: Mat
Instructions: Complete each exercises for 30-60 seconds and in order, resting for 30 seconds between each, then repeat the entire circuit two more times.
Exercise 1: Crunches
When performing this exercise, shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat. Be sure not to strain your neck by moving your head forward.
Exercise 2: Flutter Kicks
For this exercise, you’ll come up in a V position. Sitting on your sit bones and your pelvis. Make sure that your abdominals are tight and pulled in, not leaning back, loading your lower back. From there, kick your legs in an alternate pattern.
Exercise 3: Plank
Lie face down on a mat with elbows resting on the floor next to your chest, palms facing forward or in a fist position, feet together. Push your body off the floor in a pushup position with your body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position.
Exercise 4: Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.