E X E R C I S E SF O RAB I K I N I B O D Y

( d o2 3 x )

S k a t e r s : L e a nf o r w a r dk e e p i n gy o u r b a c kf l a t .L e a pt oo n es i d e , w h i l ec r o s s i n gt h eo p p o s i t e l e gb e h i n dy o u . J u mpt ot h eo t h e r s i d e , s w i t c h i n gp o s i t i o no f y o u r l e g st oc o mp l e t ear e p . D o1 5 .

S q u a t P r e s s : H o l dd u mb b e l l sa t s h o u l d e r h e i g h t w i t hy o u r p a l msf a c i n gy o u r e a r s . S q u a t d o w na n da sy o uc o meu pr a i s et h ed u mb b e l l st o w a r dt h ec e i l i n g . D o1 5 .

B e n t o v e r R o w :H o l dad u mb b e l l i ne a c hh a n d , w i t hy o u r p a l msf a c i n gy o u r l e g s , a b st i g h t a n db a c kf l a t . R a i s et h ed u mb b e l l st o w a r d sy o u r c h e s t w h i l es q u e e z i n gy o u r s h o u l d e r b l a d e s t o g e t h e r t h e nl o w e r w e i g h t st oc o mp l e t ear e p . D o1 5 .

S i d eL u n g e : S t a r t w i t hy o u r f e e t t o g e t h e r a n dad u mb b e l l i no n eh a n d . T a k eag i a n t s t e pt o t h es i d e( o p p o s i t et h ew e i g h t ) a l l o w i n gy o u r k n e et ob e n dw h i l ed r o p p i n gt h ew e i g h t d o w n t o w a r d st h ef l o o r . P u s hb a c kt oc o mp l e t ear e p . D o1 5e a c hs i d e .

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E X E R C I S E SF O RAB I K I N I B O D Y

P u s hU p s : Ge t i nap l a n kp o s i t i o nw i t hy o u r h a n d su n d e r y o u r s h o u l d e r sa n dy o u r a b st i g h t . L o w e r y o u r b o d yu n t i l y o u r c h e s t n e a r l yt o u c h e st h ef l o o r , t u c k i n gy o u r e l b o w st i g h t t oy o u r t o r s o . P r e s sb a c ku pt ot h et o pp o s i t i o na n dr e p e a t . Ma k et h i se a s i e r b yd r o p p i n go nt oy o u r k n e e s . D o1 0 .

U l t i ma t eC r u n c h : L i ef l a t o ny o u r b a c kw i t hy o u r l e g ss t r a i g h t . S i t u pa n dh u go n ek n e et h e n r e t u r nb a c kd o w n . D o1 0o ne a c hl e g , a l t e r n a t i n gf o r at o t a l o f 2 0 .

B o d y s a w . Ge t i n t op l a n kp o s i t i o nw i t hy o u r f o r e a r mso nt h ef l o o r a n de a c hf o o t i nt h emi d d l e o f aV a l s l i d e . P u s hb a c k , f r o my o u r f o r e a r ms , a l l o w i n gy o u r f e e t t os l i d eb e h i n dy o u . T h e n , r e t u r nt ot h es t a r t i n gp o s i t i o nb yp u l l i n gy o u r s e l f f o r w a r d . D o1 5 .

D OC I R C U I T2 3X

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