Page 17 - Fat to Flat Belly 2

Exercise Description\u000AReps / Time\u000ASets\u000AMonth 2\u000AMonth 3\u000APlank shoulder Taps\u000AForward plank position ( see assessment to refresh ) Keeping the hips STILL . DO NOT rock from side to side.\u000ALift one hand and touch the opposite shoulder\u000A20 reps\u000A3\u000A30 reps 3 sets\u000A40 reps 3 sets\u000AElbow body saw\u000AElbow plank position, engage the core - pull the navel into the spine\u000ARock yourself forwards and backwards on your elbows and toes.\u000AKeep your spine NEUTRAL do NOT allow the hips to sag\u000A5 reps\u000A3\u000A10 reps x 3 sets\u000A10 reps x 4 sets\u000ACIRCUIT\u000A 15, 12 , 10\u000A Squat to shoulder press\u000APerform your squat as you return to standing press the weights over head. Do not bend back wards. Keep the spine neutral at all times\u000ABelly button pulled in.\u000ALock the arms put by the ears\u000A15,12,10- use a light weight\u000A3\u000AAdd weight\u000AAdd weight\u000AMountain climbers\u000AForward plank position .\u000AAlternate jumping one foot between your hands ( which remain on the floor at all times )\u000AKeep your hips square and do not let them ride up into the air. Maintain your plank position\u000A15,12,10\u000A3\u000AAdd weight\u000AAdd weight\u000A