Page 47 - Kay Handyside - Fat to Flat Belly

There are 5 days of full workouts. You will do each workout once a week. Take Wednesdays and Sundays OFF for full recovery. We are doing a 2 days on/1 day off... 3 days on/2 day off split.
First 4 weeks : WARM UP 1 :
ALWAYS Begin each session a warm up and finish with stretching
Exercise
Description
Reps
Sets
Hip circles
Standing tall hands on your hips , feet hip width apart draw a big circle with your hips clock wise for full reps then anti clockwise
10
1
Arm circles
Standing tall stretch your arms out in line with your shoulders as long as you can . With your middle finger draw a small circle and gradually make it bigger until your biceps ( inner arm at the top ) are touching your ears
( depending on flexibility Complete all reps clockwise before changing to anti
10
With each circle make sure the arms draw a bigger circle
1
Get downs / ups to hand walk outs
clockwise
Standing tall walk your
hands out into a forward plank ( hands under the shoulders , elbows locked out ) body perpendicular to the ground, then walk back in again . Try to keep the legs as straight as possible. Stand up in between each rep
5
1