Page 50 - Kay Handyside - Fat to Flat Belly

Final 4 weeks WARM UP 3:
Exercise Description
Reps
Sets
Alternating Walking lunges
Take big steps make sure your with the forward leg your ankle is underneath your knee and you are pushing through your heel
20
3
Curl ups
Same as your assessment - keep the head off the floor all the time to keep the pressure on your abs
20
3
Wide leg hand release push ups
Stand with your legs straight but wider than your hips ( out to the sides ), fold forwards keeping your legs straight. Touch the floor with your palms. Walk forwards to a push up position lower your self down to the floor, take the hands away reach out to sides squeezing the backs of the shoulders , back in and push up with your hands back underneath the shoulders, walk back in and repeat
10-8-6
3
Butt kicks and knee raises
Jogging on the spot lift flick your hells up to your butt - pumping your arms as you would if you were jogging- then flick the knees up front as high as you can towards your chest
10’ butt kicks, 10’ high knees- rest 20’, repeat 3 times
3
Forward plank hold
Same as the assessment
45’ hold
3