Bonus Abs Workout

Bonus Workout, Week Three

Hello, and welcome to THE FINAL WORKOUT! What better way to celebrate than with abs?! Make sure your Champagne is chilling in the fridge, turn on Eye of the Tiger, shake it out and get that body movin’! Say hello to your new routine!

More on the Movements…

20 Reverse Crunches

1. Lay flat on your back with your arms at your sides.

2. Raise your legs so your thighs are parallel to the floor and knees are bent at 90°.

3. Contract your abs to pull your knees toward your chest and raise your hips off the floor.

4. Slowly lower your legs back to starting position and continue for 20 repetitions.

5. Breathing: Exhale as you pull your knee toward your chest, inhale as you lower to starting position.

30 sec Bear Hops

1. From high plank position, drop your knees so they are in line with your hips and hovering above the ground.

2. Maintain a flat back and engaged core.

3. Jump your feet back into high plank, then jump them forward, returning to bear position.

4. Breathing: Inhale as you jump back, exhale as you jump into bear.

5. Modification:

   1. If you are unable to jump, walk into each position instead. It will still burn!

20 Alternating Straight-leg Raises

1. Lie flat on your back with arms at your sides, palms facing down and legs extended.

2. Slowly lift one heel toward the ceiling, briefly pause, lower, then switch legs.

3. Continue alternating for 20 repetitions.

4. Breathing: Exhale as you raise your leg, inhale as you lower.

30 sec Plank Hops

1. Hands should be stacked under your shoulders with fingers spread to provide a base.

2. Pop up onto your toes, keeping everything in a straight line.

3. Squeeze your butt and quads and hold your core tight, careful to not round your back or sag your hips.

4. Jump both feet out to the side, back to center in regular plank, then to the opposite side.

5. Continue the movement for 30 seconds.

6. Breathing: Do it!

7. Modification:

   1. If you are unable to jump, walk your feet in each direction instead.

20 Boat Hold Reach Twists

1. Sit on the floor with your knees bent.

2. Lift your heels off the floor, then simultaneously twist your torso to the right and reach in the same direction with both arms.

3. Reverse the motion, and continue alternating for 20 repetitions.

4. Breathing: Do it!

5. Modification:

   1. If your low back starts to feel too much pressure or the position is too difficult, drop your heels to the floor.

45 sec High Plank

1. Hands should be stacked under your shoulders with fingers spread to provide a base.

2. Pop up onto your toes, keeping everything in a straight line.

3. Squeeze your butt and quads and hold your core tight, careful to not round your back or sag your hips.

4. Breathing: Do it!

45 sec Side Plank Hip Drops (each side)

1. Start on your side with your feet stacked and forearm below your shoulder.

2. Contract your core and raise your hip off the floor until your body is in a straight line.

3. Slowly drop your bottom hip toward the floor, then raise it back to starting position.

4. Continue for 45 seconds, then switch sides.

5. Breathing: Do it!

6. Modification:

   1. Step your top foot in front of the bottom foot for better balance, rather than stacked ankles. You can also place your top hand on the floor in front of you if you need further support.