TRUNK CURL GROUP BSAc 1 Block 3 7849 FIT HW 1:00 – 3:00 F

T R U N K C U R L G R O U P
WARM - UP WORK OUT COOL DOWN
DURATION : 7 minutes and 30 DURATION : 7 minutes and 30
DURATION : 15 minutes
seconds seconds
 Head stretching (32 seconds)
 Head stretching (32 seconds)  Shoulder rotation (30 seconds)
 Hip lifts (1 minute)
 Shoulder rotation (30 seconds)  Back hand stretch (32 seconds)
 Leg lifts (1 minute)
 Back hand stretch (32 seconds)  Arm twist (32 seconds)
 Sit ups (1 minute)
 Arm twist (32 seconds)  Side body bending (32 seconds)
 Crunch clap (1 minute)
 Side body bending (32 seconds)  Front/Back body bending (32
 One arm toe touch crunch (1
 Front/Back body bending (32 seconds)
minute)
seconds)  Hips rotation (30 seconds)
 Russian twist (2 minutes)
 Hips rotation (30 seconds)  Standing elbow to knee crunch
 Lunges 1 minute)
 Standing elbow to knee crunch (30 seconds)
 Down-dog knee up (1 minute)
(32 seconds)  Breathing exercise (32 seconds)
 Squats (1 minute)
 Knees rotation (30 seconds)  Feet stretching (64 seconds)
 Mountain climb (1 minute)
 Feet stretching (64 seconds)  Feet rotation (30 seconds)
 Cross body climber (1 minute)
 Feet rotation (30 seconds)  Walking exercise (32 seconds)
 Bicycle crunch (1 minute)
 Jumping jacks (32 seconds)  Forward/backward walking (32
 Planking (2 minutes)
 Body twist (30 seconds) seconds)