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Description

This one is to be done with slower movements and stronger contractions. During each time period, adopt a 4 seconds active phase and 2 seconds relaxing phase. Nice and slow! Visualise each rep in your head and count for each phase.


Exercises

Set 1: 2 rounds
Walking High Knees
Effort: Moderate
Walking High Knees
45 seconds
Butt Kickers
Effort: Vigorous
Butt Kickers
45 seconds
High Knee Obliques
Effort: Vigorous
High Knee Obliques
45 seconds
Traveling Butt Kicks
Effort: Very Hard
Traveling Butt Kicks
45 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 2 rounds
Cross Leg Obliques
Cross Leg Obliques
1 minute
Oblique V-Sits
Oblique V-Sits
45 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Leg Lifts
Leg Lifts
30 seconds
Flutter Kicks
Effort: Very Hard
Flutter Kicks
30 seconds
Seated Leg Lifts
Seated Leg Lifts
30 seconds
L Seat Lifts
L Seat Lifts
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Cross Body Crunches
Cross Body Crunches
45 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Crunchy Frogs
Crunchy Frogs
45 seconds
U Crunches
U Crunches
30 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 1 round
Full Plank with Leg Lifts
Full Plank with Leg Lifts
Reps until failure

Workout Discussion

13 Jan
My most popular so far :)! Woo!
09 Jan
Oh! Ha. So sorry :P
09 Jan
You are welcome
09 Jan
What is wlc? :P. Thank you so much :)
09 Jan
Wlc Sam. Really love it
09 Jan
Your favourite? Woo! Thank you so much :).
09 Jan
Very very intensive and forceful core workout. Awesome. i it and my fav. Good job Sam. Lots of thanks
07 Jan
Thanks :-)

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