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Exercises

Set 1: 1 round
Jump Rope
Jump Rope
3 minutes
Rest
Rest
30 seconds
Jump Rope with Ali Shuffle
3 minutes
Rest
30 seconds

Set 2: 1 round
Crunches X25
Crunches X25
45 seconds
Side Crunches Left X10
25 seconds
Side Crunches Right X10
25 seconds
Rest
Rest
10 seconds
Sit-Ups X25
Sit-Ups X25
1 min 20 secs
Rest
10 seconds
Heal Tap X40
Heal Tap X40
1 min 20 secs
Rest
Rest
10 seconds
V Situp X15
V Situp X15
50 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Air Bike Crunches
Air Bike Crunches
20 seconds
Rest
Rest
10 seconds
Air Bike Crunches
Air Bike Crunches
20 seconds
Rest
Rest
10 seconds
Air Bike Crunches
Air Bike Crunches
20 seconds
Rest
Rest
10 seconds
Air Bike Crunches
Air Bike Crunches
20 seconds
Rest
Rest
10 seconds
Air Bike Crunches
Air Bike Crunches
20 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Plank
Plank
1 min 30 secs
Rest
Rest
5 seconds
Full Left Side Plank
Full Left Side Plank
45 seconds
Rest
Rest
5 seconds
Right Side Plank
Right Side Plank
45 seconds
Rest
Rest
15 seconds

Set 5: 1 round
The Ab Wheel X10
The Ab Wheel X10
1 minute


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