Tummy, Hips and Thighs


2012-04-05 Terrific Fitness 036

  • x30 Reaching Crunches (legs straight up in the air, flexed feet, aim for the sides of ankles)
  • 30 sec plank
  • x30 V-ins (sit on your bottom, raise legs off the ground, lean back with your torso and hold hands out in front of you. Extend body long without putting your hands down, then draw it back in, all the time balancing on your bottom)
  • 30 sec plank
  • x30 Bicycle Crunches
  • 30 sec plank
  • x30 star crunches (lay on back and extend arms over your head. Sit right up bring 1 leg up too, touch one hand to opposite foot. Lay back down with total control, don’t drop down. Come back up and meet the other hand to opposite foot. Keep your legs as straight as possible)
  • 30 sec plank
  • x30 leg lowers (lay on back, bring your legs up straight, point toes towards each other to engage more of the Abs and less of the Hip Flexors, slowly lower legs to ground, but without telling them touch the ground. Only go as low is you can before your back starts to arch)
  • 30 sec plank
  • x30 Squats
  • 30 sec Squat Hold
  • x30 Lunges on each leg
  • x30 sec Squat Hold
  • x30 Squat Jacks (go down into a wide squat position and hold hands out like a star jump. Landing on the heel of your foot not the toes, perform start jumps, but in a squat position. Do not allow the legs to straight. Don’t forget to also use your arms)
  • x30 sec Squat Hold
  • x30 Squat Jumps (ensure your arms are straight the entire time as you touch the ground in front of you, bring your bottom lower than your knees, then explode up into a jump, reaching up high above your head)
  • x30 Squat Hold
  • x30 Laying Scissor Legs (lay on your back, legs straight up in the air, flex your feet, keep legs as straight as possible, extend legs out wide to a count of 4 then draw them back in together for another count of 4, don’t let your feet touch together)
  • x30 Squat Hold

During these exercises, when you feel the burn it means that your muscles are starting to really work. This is NOT the time to stop the exercise, as you will be defeating the purpose.

Good luck and let us know how you go.

If your game go through the circuit 3+ times