January Week 4

Day 1

january Week 4

3 Rounds of the following for *QUALITY* not speed

30 Straight arm russian twists. (Total, not each side)

30 Heel Tap to candlestick

Rest as needed between rounds. Once you have started a round, aim to limit rest until round is complete.

Day 2

january Week 4

1 minute of each of the following, no rest between.

Quadruped bear crawls

Arch-ups

Inchworms

1 minute off after full round is completed. Repeat 3 rounds.

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Day 3

january Week 4

Today is all about a smooth transition from exercise to exercise

4 V-ups

4 Side crunches (each side)

4 Hollow rockers

4 Double heel raises

:45 second forearm plank

Directly into

3 V-ups

3 Side crunches (each side)

3 Hollow rockers

3 Double heel raises

:45 second forearm plank

Directly into

2,2,2,2, etc. :45 second plank stays the same all the way down to the round of 1. After finishing the plank hold in the round of 1, build back up to 4 BUT with NO plank after each round

Only new movement introduced here is the side crunch. Keep one hand in front of slightly hollow body position to stabilize. Try not to pull on head at all, initiate crunch using obliques.

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Day 4

january Week 4

No rush today, I am giving you 3 exercises with certain reps and you are just getting through them.

Straddle leg raises - 3 sets of 10 reps

Opposite toe reach - 3 sets of 20 reps (total not each side)

V-up into tuck up - 3 sets of 10 reps (v-up + tuck up = 1 rep)

We know by now that quality is stressed over quantity here so take your time on these and make them GREAT

These are all exercises we have seen before. Straddle leg raises it is ok to use some sort of aid, just like I demonstrated. If you can only get your heels up an inch or less, it’s OK! This exercise takes time to see progress.

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