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Description

This is it. I have created a new complete combination of all different elite workouts and stretch's for the next 8 weeks. Recommend 3-4 workouts a week,every other day. Also make sure to drink water / recovery drinks. If you want a light workout just do each for 20 seconds.


Exercises

Set 1: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
35 seconds
Sumo Obliques
Sumo Obliques
35 seconds
Yoga Bicycles
Yoga Bicycles
35 seconds
Ab Chop Ups
Ab Chop Ups
35 seconds
Vertical Leg Crunches
Vertical Leg Crunches
35 seconds
Rolling Butterfly with Leg Extension
Rolling Butterfly with Leg Extension
20 seconds

Set 2: 1 round
Left Oblique V-Ups
Left Oblique V-Ups
45 seconds
Right Oblique V-Ups
Right Oblique V-Ups
40 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Lying Scorpions
Lying Scorpions
20 seconds

Set 3: 1 round
In and Outs
In and Outs
30 seconds
Frog Crunches
Frog Crunches
35 seconds
50 Mason Twists
50 Mason Twists
1 minute
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
40 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Rest / Water
Rest / Water
20 seconds

Set 4: 1 round
Circular Crunches
Circular Crunches
30 seconds
Hip Rock N Raises
Hip Rock N Raises
40 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
40 seconds
C Curve Tucks
C Curve Tucks
30 seconds
Lion's Breath
Lion's Breath
20 seconds

Set 5: 1 round
Knees to Elbows
Knees to Elbows
30 seconds
Straight Punches
Straight Punches
10 seconds
Left Leg Climbs
Left Leg Climbs
45 seconds
Right Leg Climbs
Right Leg Climbs
40 seconds
Scissor Cross Crunches
Scissor Cross Crunches
40 seconds
Double Leg Stretch
Double Leg Stretch
25 seconds
Water! Breathe.Transition.
Water! Breathe.Transition.
30 seconds

Set 6: 1 round
Double Knees
Double Knees
30 seconds
Crunchy Frogs
Crunchy Frogs
35 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Leg Pull Back
Leg Pull Back
30 seconds
Spiderman Planks
Spiderman Planks
40 seconds
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
40 seconds
Puppy Pose
Puppy Pose
20 seconds
Double Pigeon
Double Pigeon
20 seconds

Set 7: 1 round
Crunch Punches
Crunch Punches
35 seconds
Rolling Back Stretch
Rolling Back Stretch
20 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
25 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
25 seconds
Split Abs
Split Abs
30 seconds
Fish Pose
Fish Pose
20 seconds
Full Ab Curls
Full Ab Curls
40 seconds
Oblique V-Sits
Oblique V-Sits
30 seconds

Set 8: 1 round
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
30 seconds
Superman Planks
Superman Planks
40 seconds
Left Side Plank Dips
Left Side Plank Dips
45 seconds
Right Side Plank Dips
Right Side Plank Dips
40 seconds
C Curve Obliques
C Curve Obliques
30 seconds
Maximum Twists
Maximum Twists
1 minute
Maximum Elbows to Hands Plank
Maximum Elbows to Hands Plank
1 minute
Spinal Roll
Spinal Roll
20 seconds
Rest / Recovery Drink
Rest / Recovery Drink
5 seconds


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