After completing the no-rest circuit, we have an active rest period lasting two to three minutes. During this period we will stretch and tighten the abs and some of the posture exercises to enhance our control over the abs.
Stretch your abs by locking your hands and reaching as high for the sky as you can. Hold for 10 to 20 seconds, then repeat.
Perform all the excercises, 15 reps apiece, (one circuit) and then do the active rest period. Then DO IT ALL OVER AGAIN! This really strengthens the abs, giving needed support to the back. It will definitely help you achieve new heights.
Your abs will continue to be sore for a few days, probably into your next abs workout two days later. Within a few weeks I will update this section for an abs workout with weights, since some of you will have advanced beyond this level.
(To performed after morning cardio three times per week)
Curcuit Program
Lower Abs/Crunch- 15 reps- no rest
Leg Raise/ Hip Up- 15 reps- no rest
Side Crunch- 15 reps each side- no rest
Knee Up- 15 reps- no rest
Lying Crunch 15 reps- no rest
Back Hyperextension 15 reps- no rest
Active Rest (two or three minutes)
Basic Ab Stretch
Posture exercises
For the first week repeat twice with no additional rest between cycles, after week one repeat 3 times w/ no additional rest.
