Lie on your back. Hold bar in front of chest with hands about shoulder width apart.
Take legs and bring them to weight plate. Keep feet together. Hold the bar steady.
Bring legs to the other side.
Benefits: works the upper and lower abdominal muscles as well as hip flexors.
Stand with your feet shoulder--width apart and holding the kettlebell handle in both hands.
Keeping your arms straight, your shoulders back and without rounding your back, thrust your hips forwards and swing the kettlebell up to your preferred height, preferably around the height of your shoulders.
Allow gravity to pull the kettlebell back down as you push you butt back, bend your knees, and get ready for another swing
Benefits: Swings are a fantastic conditioner and body fat burner. They train all the muscles together giving you a great functional workout. They also allow you to do fitness and weight training in one workout at the same time, and develop the important posterior chain muscles of the body such as the hamstrings, glutes and core.
Incline running allows you to get the maximum amount of training effect with a minimum amount of injury risk. Your risk of injury is reduced due to the incline of the running machine – As your stride is shorter, it lessens the impact on your body.
From the top part of the pushup, lift your left arm straight up into the air by twisting your waist to form a “T.”
Stabilize your torso and hold the position for a count of two, then return to pushup position.
Complete another pushup, then twist to lift your right arm into the air. Hold the “T,” then lower your back down. Continue to alternate arms.
You can increase the difficulty by holding a dumbbell in each hand.
Benefits: This pushup variation works the same muscles as the standard pushup, but also targets the obliques and posterior deltoids.
u energy’s Fitness trainer Shaveer Haripershad on the “ab-constRuction”…
It’s not just about the ab exercises you do, its also about the cardio that goes with it. Personally I would use the following machines ROWER, STAIR CLIMBER OR CROSS TRAINER. If you don’t have those, no problem, there is always JUMP ROPE, BURPEES, JUMPING JACKS......the list goes on.
So try this:
Sit ups- 20 Reps
Leg Raises- 20 Reps
Jumping Jacks - 20 Reps
Bicycles- 20 Reps ( 2 spins is 1 rep)
Jump Rope- 100
Repeat the circuit 3 times
Maximum 3 minute rest between each round.
LETS DO IT!!!!!!!!!!!!!!!