Upper Abdominals to Obliques
25 Crunches
25 Sit ups – Arms straight touch knees
40 Toe Touches
40 Ankle Taps
Obliques
30 Legs at 90, alternate hands touching opposite knee
20 Side crunches (Both sides)
10 Butterfly Crunches
20 Legs at 40, alternate hands touching opposite knee
Obliques to Lower Abdominals
20 Bigger scissor kicks
20 Cross over scissor kicks
20 Little scissor kicks
12 Leg raises
Core
15 Cuddle roll backs
15 legs cross over roll backs
15 legs straight roll backs
Plank
30 sec Plank
10 frog legs
10 leg floats
30 sec Plank
Legs – Feel the Burn!
10 squats
10 power squats
Squat on one leg and tap the ground with opposite foot, slowly.
10 toe taps front
10 toes taps side
10 toes taps back
Inner Thighs – How much to you want this!
20 power squats
20 side lungs (Both Sides)
10 power squats, with 5 pulses in lower squat position.
Gluteals – Get That Sexy Bikini Bum Today!
20 Reverse bridge, squeeze buttock
20 reverse left leg raises (Start on hands and knees, and raise leg)
20 reverse Right leg raises (Start on hands and knees, and raise leg)
20 Reverse left leg side raises (Start on hands and knees, and raise leg)
20 reverse Right leg side raises (Start on hands and knees, and raise leg)
Triceps – The part of your arm that hits you in the face when you raise your arm, screaming BINGO!
20 Couch dips
15 Star push ups
Grab a 600ml – litre Bottle of water in each hand.
50 Tricep extensions
50 Tricep kickbacks (Both Arms)
Shoulders – Creating the tone!
Grab a 600ml – litre Bottle of water in each hand.
50 shoulder presses
50 front raises
50 lateral raises
50 Up right rows
Back – Needs to be strong! That’s hot!
25 Lying back extension
Grab a 600ml – litre Bottle of water in each hand.
50 one arm row
25 Lying back extension
Whole body
Energy Confusion
3 times or nothing at all.
Mountain Climbs
10 push ups
50 power squats
15 Lying back extension
20 crunches
Squat on one leg and tap the ground with opposite foot, slowly.
10 toe taps front
10 toes taps side
10 toes taps back
15 On hands and feet walk 1 meter forward and back
20 mountain climbs
Grab a 600ml – litre Bottle of water in each hand.
10 Tuck Jumps
50 Power squat hold, water bottle raises
20 push ups
20 lying back extension
20 reverse left leg raises (Start on hands and knees, and raise leg)
20 reverse Right leg raises (Start on hands and knees, and raise leg)
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