Page 8 - Fat to Flat Belly 2

DAY 2. EXERCISE ASSESSMENT PART II TO BE REPEATED ON THE SECOND DAY OF EACH MONTH . Perform your warm up first\u000AASSESSMENT PART II\u000A Exercise\u000A Description Time / Reps / HR\u000A Jumping jacks\u000A Stand tall , keep your arms straight\u000AJump your feet out to the side and as you do keep your arms straight and bring them up to your ears- power from your shoulders\u000AJump your feet back in\u000AReturn your arms to your sides this is one rep\u000A As many reps as you can in 2 minutes Record reps and your heart rate\u000A Burpees\u000AFrom a standing position put your hands down on the floor infant of you Jump your feet out into a forward plank\u000ALower your chest to the floor and drop your legs\u000APush yourself up jumping in and up to a standing position\u000AJump in the air with your hands up as high as you can Land on bended knees\u000AThis is one repetition\u000A As many reps as you can in 2.00 minutes\u000ARecord your heart rate and reps\u000A Moderated burpee\u000A Stand tall the same as above\u000APlace hands onto the floor and step your feet out into a forward plank , drop your whole body down to touch the floor, step back in with both feet\u000ASend up tall and reach your hands above your head\u000AThis is one rep\u000A As many reps as you can in 2.00 minutes\u000ARecord your heart rate and reps\u000A Using the exercises from your assessment perform this circuit 3 times and write your time down\u000ACIRCUIT\u000A Exercise\u000A Time / Reps / HR\u000A Plank\u000A 30\u2019\u000A Squats\u000A 20\u000A Jumping jacks\u000A 40\u000A Hand release push ups\u000A10\u000A Burpees\u000A 5\u000A 1\u000A