Page 74 - Kay Handyside - Fat to Flat Belly

Exercise Description Reps / Time Sets Month 2 Month 3
Elbow body saw
Elbow plank position, engage the core - pull the navel into the spine
Rock yourself forwards and backwards on your elbows and toes. Keep your spine NEUTRAL do NOT allow the hips to sag
5 reps
3
10 reps x 3 sets
10 reps x 4 sets
CIRCUIT
15, 12 , 10
Squat to shoulder press
Perform your squat as you return to standing press the weights over head. Do not bend back wards. Keep the spine neutral at all times
Belly button pulled in.
Lock the arms put by the ears
15,12,10- use a light weight
3
Add weight
Add weight
Mountain climbers
Forward plank position . Alternate jumping one foot between your hands
( which remain on the floor at all times ) Keep your hips square and do not let them ride up into the air. Maintain your plank position
15,12,10
3
Add weight
Add weight