Core

Rotation # 1 (22 min.)

Start with 10 min. of abdominal exercises.  Do 30 seconds on each exercise.

1)  Dragon Tongue Sit-ups (Left):  Lie on your back with one leg at 90 degrees and one leg stretched strait above the ground (don't let it touch).  Do a regular sit-up.

2)  Dragon Tongue Sit-ups (Right):  Lie on your back with one leg at 90 degrees and one leg stretched strait above the ground (don't let it touch).  Do a regular sit-up.

3)  Third Sit-ups:  Lie on your back and have your legs at 90 degrees.  Do a regular sit-up but divide it into parts.  Go up 1/4 of a full sit-up then down.  Then 1/2 then down, then 3/4 then down then a full sit-up then down.

4)  Scissors:  Lie on your back with your legs just above the ground and then spread your legs then cross them then spread them then cross them again the other leg on top with out moving your torso.

5)  Bent Leg Crunch:  Lie on your back with your legs at 90 degrees.  Do a small crunch with fast up and slow down.

6)  Strait Leg Crunch:  Lie on your back with your legs strait.  Lifting the neck and the upper back up, not too much back and then dropping down again, quick up slow down.  You are trying to work the upper part of your epic six pack.

7)  Grandma Sit-ups:  Lie on your back and have your legs at 90 degrees.  Do a regular sit-up but wiggle side to side as you do it.

8)  Fast up and slow down sit-ups:  Lie on your back and have your legs at 90 degrees.  Then lift you upper body all the way up and then spend 5 seconds going back down.

9)  Strait Leg Cross:  Lie on your back with your legs relaxed flat on the ground.  Lifting the neck and upper back up towards one side and down again, every other side.

10)  Figure 4 right:  Lie on your back with one leg crossed over the other.  Lift your upper body up at an angle toward the opposite knee, touch the knee with the elbow and then down again.

11)  Figure 4 left:  Lie on your back with one leg crossed over the other.  Lift your upper body up at an angle toward the opposite knee, touch the knee with the elbow and then down again.

12)  Side Situps right:  Lying on your side lift your torso up, straight up sideways and down.

13)  Side Situps left:  Lying on your side lift your torso up, straight up sideways and down.

14)  Grabberns:  Lie on your back with your legs just above the ground and upper body lying on ground.  Pull your upper body and legs together, touch your toes.  Then out again to the starting position.  Legs never touching down.

15)  Apple Pickers:  Lie on your back with your legs strait up.  Use your upper body and stretch your arms so you can touch your toes.  Then back down to starting position.

16)  Extended Butt Lift:  Lie on your back with your legs slightly off the ground.  Keeping your upper body on the ground, lift up the legs until they are completely straight to the upright position.  Add a little extra tilt at the end to get the spine up.  Then down to start, but legs will not touch the ground.

17)  Windshield Wipers:  Lie on your back with your legs straight up.  Go down with legs to one side and then straight back and over to the other side, like windshield wipers.

18)  Cherry Pickers:  Lie on your back with your legs straight up.  Roll up with and reach the opposite toe with your opposite hand.  Switch sides every time down.

19)  Sidegrabbers left:  Lie on your side with your legs twisted up at 90 degrees.  Teach up and touch your toes on the side.

20)  Sidegrabbers right:  Lie on your side with your legs twisted up at 90 degrees.  Teach up and touch your toes on the side.

21)  Bicycle:  Lie on your back with your legs off the ground.  Touch your right elbow to your left knee and switch.

Then 5 minutes back 30 seconds on each exercise, 10 exercies

1)  Back lift

2)  Baby Back Lift

3)  Hello

4)  Cross backs

5)  Seal

6)  Sparkles

7)  Leg Lift

8)  Third Backups

9)  Teapot right

10)  Teapot left

6 minutes of plank

1)  1 min. plain plank

2)  1 min. lifting arm, then leg, then arm and leg simultaneously

3)  1 min. right side, lift top leg the last 30 sec.

4)  1 min. left side, lift top leg the last 30 sec.

5)  1 min. plain plank 

6)  1 min. plain plank with knee to elbow on each side

Rotation # 2: (24 min.)

10 exercises for 50 seconds, then 10 seconds rest

1)  Baby Crunches - upper six packen

2)  Fast up/slow down

3)  Bridge Lift

4)  Grabbern

5)  Side Situps (Left)

6)  Side Situps (Right)

7)  Apple Pickers

8)  Butt Lifts

9)  Grandma Situps

10)  Crunches (fast up / slow down)

8 exercises for 50 seconds, then 10 seconds rest

1)  Back lifts

2)  Grandma Back Ups

3)  Leg Lifts

4)  Seal

5)  Sparkles

6)  Third Back ups

7)  Teapot Left

8)  Teapot Right

6 min. of Planks

1)  1 min. plain plank 

2)  1 min. plain plank with knee into your elbow on each side

3)  1 min. right side, with leg lift the last 30 sec.

4)  1 min. left side, with leg lift the last 30 sec.

5)  1 min. lifting arm, then lifting leg, then lifting arm and leg simultaneously

Rotation # 3

Abs - 15 min:  2 x each set in order with 30 sec. / exercise (3min./set)  30 sec. rest between sets.

1)  Crunches

2)  Figure 4 Left

3)  Figure 4 Right

1)  Grandma sit-ups 

2)  Cherry Pickers

3)  Bridge Lifts

1)  Grabbern

2)  Butt Lift

3)  Bicycle

1)  Side sit-up left

2)  Side leg lift left

3)  Sidegrabbern left

1)  Side sit-up right

2)  Side leg lift right

3)  Sidegrabbern right

Back 9 min. 2 x each set in order with 30 sec. exercise (3min./set)  30 sec. rest between sets.

1)  Baby Back-ups

2)  Seal

3)  Third Back-ups

1)  Leg lifts

2)  Sparkles

3)  Cross Backs

1)  Back Plank

2)  Tea pot left

3)  Tea pot right

5 min. plank

1)  1 min. plain plank

2)  1 min. lifting 1 arm, then 1 leg then lifting arm and leg simultaneously

3)  1 min. right side, with leg lift the last 30 sec.

4)  1 min. left side, with leg lift the last 30 sec.

5)  1 min. Mt. climbers 

Rotation # 4

Abs and back in 15 min. Each exercise last for 30 sec. with 2 sets of each exercise.

1)  Grandma Sit Ups
2)  Butt Lift
3)  Third Backups
4)  Baby Crunches - upper 6 packen
5)  Grabberns
6)  Sparkles
7)  Grandma Sit ups
8)  Apple Pickers
9)  Seal
10)  Side sit ups left
11)  Side sit ups right
12)  Tea Pot left
13)  Sidegrabbern left
14)  Sidegrabbern right
15)  Teapot right

6 min. plank

1)  Ragular plank 1 min.
2)  Side plank right 30 sec.
3)  Side plank left 30 sec.
4)  Reverse plank 1 min.
5)  1 min. lifting 1 arm, then 1 leg then lifting arm and leg simultaneously
6)  Side plank right 30 sec.
7)  Side plank left 30 sec.
8)  Regular plank 1 min.

Rotation # 5 

Ab / Back / plank / 30 sec. on each

1)  Baby Crunches - upper 6 packen
2)  Baby Backups
3)  Reverse planks
4)  Grandma situps
5)  Grandma backups
6)  Side plank left 1 Min.
7)  Grabbern
8)  Sparkles
9)  Side plank right 1 Min.
10)  Apple pickers
11)  Cross backs
12)  Side sit up left
13)  Hello's every other side
14)  Side sit up right
15)  Tea pot right
16)  Plank lifting every other arm every 5 sec.
17)  Tea pot left
18)  Butt Lift
19)  Third backups
20)  Regular plank 1 Min.