Page 49 - Kay Handyside - Fat to Flat Belly

Next 4 weeks : WARM UP 2 :
Exercise Description
Reps
Sets
Bend over hand walk outs
Stand up straight and fold forward with straight legs , touch the hands to the floor and walk forward into a plank - hands under the shoulders . ( forward plank position )
Hold for a few seconds then return t the starting position
5
3
Side plank lifts
Side plank position . Drop the hip to the floor and lift , hold for 30’then drop again
10
3
Change sides
Jumping jacks
Clapping above the head and behind the back
1.00 try to push through the minute
3
Cat and cow
Hands and knees position - hands under the shoulders , knees underneath the hips . Flex the spine tilting head and tailbone up to the sky and pushing down through the abs, then the reverse - arching the back like a cat pushing through the palms of the hands letting the head hang down between the arms and stretching the lower back
10
3
Held goblet squat
Come down into the bottom of a squat potion, elbows between the knees driving them out . Keep the feet flat on the floor, chest up . Hold for 30’ I this bottom potion ( weight in the heels )
5
3