Crunch

23

++
July,2023
LONELY Time:
Weight:
4:01
5-10lbs
Joel Corry Tool: Mat ROUND MUSIC MOVE / E X E R C I S E REPS FL
Set Up
3x8 C-Crunch with Plate -
La la la... 0:00 L
2/2 8
8x8 Last 4cts Hold to change new position
OVER VIEW You were... 0:10
8
Crunch Plus 23 is emphasizes the quick and easy exercise, 2/2 Toes Touch on floor M
R.1 Just because... 0:40 4x8 [L/R]
both increasing the fat burning and increasing the heart rate,
FAST MOTION
making members feels the hot atmosphere like summer 1/1 C-Crunch with Plate Sequence
weather. It will require instructors to practice with their 1. L knee up 2cts
8 H
2. R knee up 2cts
coaching on setting up for members more because the 3. C-Crunch 2cts
movement of positions is very fast and urgent. That's why Chorus 0:56 8x8 4. Back to start position 2cts

instructors must demo very clearly before starting each tracks. R.2 = R.1 Start From 2/2 C-Crunch
1:27 – 2:42
Crunch Plus 23 will be a release of "burn fat - burn fast”. Transation
6x8 Hold Hips Bridge with Plate - M
You dont... 2:43

R.3 8
1/1/2 Cross Craw
Just because... 3:08 8x8 [L/R]
H
CROSS CRAW C-CRUNCH SEQUENCE La la la 3:39 4x8 Triple Pulse Crunch 4

Lower back close floor Braces abs,

Brace abs Press lower back on floor
Chest up, chin in Lift your chest
WARM UP

Lift Knee 90 degrees Knees over hips

Inhale to feel core brace Straight your toes
Bring knee to L elbow Feel lower abs heat up
Shoulders off floor when you reach plate up
Use the obliques muscle
to move body side to
side

1
LAST THROUGHT Time: 6:09
Weight: -
Sonny Fodera, MKLA Tool: Resistant Band ROUND MUSIC MOVE / E X E R C I S E REPS FL
Set Up
2x8 C-Crunch with Resistant Band -
Intro 0:00
SLOW MOTION

TRACK FOCUS 2/2 C-Crunch with Legs Extension M

Sequence 3
After some releases period , members has started to have the R.1
1. L Leg out and back 4cts
2. R Leg out and back 4cts
habit of using the correct abs group, so release is a challenge V1 0:04 12x8 3. 2 x 2/2 Legs Extension wand Arms Extension 8cts
to use the entire front abs group to practice with higher Transation
intensity, thereby "flattening" the front of the abs. 4x8 Bear Walking - L
Build 0:50

Chorus... 1:05 16x8 1/1 32 H

BEAR WALKING 4x8 Hover -

C-CRUNCH WITH LEGS Slience 2:08
M
EXTENSION SEQUENCE 2:23 12x8 Slide Hover 12
Back long and straight R.2 Transation
4x8 Crunch with Resistant Band - L
Abs brace to keep lowers Resistant band on head 3:09
back supported Braces abs
Hands under shoulders Press lower back on floor Chorus 3:24 8x8 Triple Pulse 8 H
Focusing your knees off Knee on hips R.3 = R.1
3:56-6:09
a little bit to floor Straight your toes
Moving L hand and R leg Straight legs 45 degrees
CORE ABS 1

and chage side Feel lower abs heat up when toes

Press your toes out onto out
the mat, heels lift

2
OMG Time:
Weight:
5:20
-
RHM Project Tool: Mat ROUND MUSIC MOVE / E X E R C I S E REPS FL
Set Up
2x8 Obliques Cross Crunch -
0:00
SLOW MOTION

TRACK FOCUS 2/2 Obliques Cross Crunch with R Leg

Extension L
Create an sexy obliques group with fast movements and 1. L Arm to R Knee up 4cts 2
continuous training without rest. 2. L Hand to R Toe up
3. Back to 1
4cts
4cts
0:04 4x8 4. Lie down on mat 4cts

FAST MOTION
Obliques Cross Crunch Sequence
1. Triple Pulse x L Arm to R knee 4cts 6 H
0:19 12x8 2. Single Cross Crunch L with R leg Extension 4cts
R.1 16
OBLIQUES CROSS 1/1 Cross Craw M
4x8 [L/R]
CRUNCH 1:04
16
1/1 Cross Craw with Straight Legs H
Lie on mat 1:20 4x8 [L/R]

L leg over R knee Transation

- L
CORE OBLIQUES

Brace abs 1:35 4x8 Side Hover L

Chest up, Side Hover L Combination
1. Double Pulse x Hips Lift 2cts 8
Back long and straight 1:50 8x8 2. Double R knee to R elbow 2cts
H
Inhale to feel core brace
Bring knee to elbow to 2:21 4x8 16 Pulse 1
knee R.2 = R.1 Change Side

3
MY FEELINGS FOR YOU Time: 6:21
Weight: -
Avicii Tool: Resistant Band ROUND MUSIC MOVE / E X E R C I S E REPS FL
Set Up
Squat with Resistant Band -
I know,... 0:00 4x8 Mid stance, resistant on feet, wrists forward, elbow touch body. L
TRACK FOCUS R.1 You kill the
light... 0:15 8x8 2/2 8
We have 5 muscle groups are trained in 2 movements with
8x8 1/1 Squat and Shoulder Press 8 H
resistance bands, it is: core, hips, thigh, shoulders, back. This is Chorus 0:45

the time when we create sharpness for the body Transation

4x8 Kickback L with Resistant Band -
I am... 1:16
You kill the
8x8 2/2 8 M
light... 1:31
Are you
R.2 4x8 1/1 Step Out – In with Resistant Band 8
STANDING STRENGTH 1

gonna... 2:02
FAST MOTION
1/1 Step Out – In with Resistant Band and
SQUAT AND STEP OUT - IN WITH Kickback L 6 H
SHOULDERS PRESS RESISTANT BAND 12x8
1. 2 x 1/1 Step Out - In
2. 4 Pulse Kickback L Leg Lift
8cts
8cts
Melody 2:17

Mid stand, feet wide Resistant band under R.3 3:10 – 4:26
= R.1
Resistant band on feet, feet, mid stance R.4 = R.2 Change Side
4:26 - 6:21
hold outside handles Brace abs
Elbow touch your body Step out – out in - in
Brace abs, Chest lift
Hips back If you want harder, you
If you want harder, you can deep your hips
can deep your hips lowers
lowers Bring your elbow same
Bring your hands to shoulder
ceiling Square your hips
Long spine Lean body forward

4
GET THAT MONEY Time: 4:52
Weight: -
Big Dope P Tool: Resistant Band ROUND MUSIC MOVE / E X E R C I S E REPS FL
Set Up
Squat with Resistant band -
L foot on midpoint, R foot on double resistant band, handles on R
4x8 hand L
Intro 0:00
TRACK FOCUS
0:13 4x8 2/2 4
Still keep the signature of working out with one leg but in a different
perspective. Inspired by the powerful footsteps of robots, the new 0:26 8x8 1/1 Single L Leg Lift 16 H
squat movement will make people have to squeeze the core muscles 8x8 2/2 Squat 8 M
along with the glutes and thighs to perform. R.1 Intro 0:52
FAST MOTION
1/1 Squat and L Leg Lift Sequence
1. Single x Squat 2cts 8
8x8
STANDING STRENGTH 2

1:19 2. Single x Side L Leg Lift and step back 2cts

LEG LIFT AND TWIST Transation H

SQUAT WITH -
4x8 R Leg Lift and Twist R
RESISTANT BAND 1:45

Press toe on floor 8x8 1/1 R Leg Lift and Twist R 16

Mid stance
Resistant under R foot, L
foot inside midpoint of
resistant band
Brace abs to keep chest
up
Hips back
Keep elbows straight ,
and touch your body
1:54
Resistant under feet
Brace abs R.2 2:24 – 4:52
= R.1 Change Side
Hips square and open to
side
Keep L hands forward,
and R elbows touch body
when we twist to R side
Keep eyes on toes to
balance your body

5
LIVING WITHOUT YOU Time:
Weight:
4:32
5-10 lbs
Sigala Tool: Mat ROUND MUSIC MOVE / E X E R C I S E REPS FL
Set Up
2x8 C-Crunch -
Intro 0:00 L
We aint... 0:08 6x8 2/2 6
TRACK FOCUS
SLOW MOTION
2/2 Knees Lift Sequence
Once again increase the pressure on the obliques abs to 8 M
R.1 1. L knee up
2. R knee up
2cts
2cts
quickly achieve a slimmer waist. 8x8 3. 2/2 toes down 4cts
I‘d rather... 0:33
FAST MOTION
1/1 Combination
1. L knee up 2cts
2. R knee up 2cts
8 H
3. C-Crunch 2cts
Chorus 1:04 8x8 4. Back to start position 2cts
LYING OBLIQUES
Quick Change
CRUNCH 2/2 Lying Obliques Crunch R
Lie on mat, body oneline, L Arm overhead on floor, legs lift, R 10 M
hand on head
Open L hand on floor, R.2 Your words... 1:35 10x8 *** Maybe choose 2x8 first for set up, and do 8 times 2/2

same shoulder 8x8 Triple Pulse 8

I‘d rather... 2:15
R arm over head H
Reach R Arm to R knee Livin‘ without... 2:46 4x8 16 Pulse 1
Feet out R.3 3:04 – 4:32
= R.2 Change Side
CORE ABS 2

Chest open, brace abs

Ribs to hips
Eyes forward or follow R
hand
Inhale to support your
position

6
 Time: 4:57
SHUT UP Weight: -
Tool: Resistant Band ROUND MUSIC MOVE / E X E R C I S E REPS FL
4B, Trick Daddy
Set Up
Bentover Cobra with Resistant Band on L -
Intro 0:00 4x8 Foot and R Leg Lift L
TRACK FOCUS Intro + V1 0:12 8x8 2/2 8
We have a complete back exercise both upper and lower back. 4
R.1 2/2 Arms Lift
R feet on floor M
Build 0:38 4x8 [L/R]

FAST MOTION
1/1 Arms Lift Sequence
1. L Arm Lift and back 2cts 12 H
2. R Arm Lift and back 2cts
Chorus 0:51 12x8 3. 2 x 1/1 both arms row and back to start position 4cts

Transation
Horse Stance with Resistant Band - L
Quite + Plank, hands under shoulder, bring resistant band on thighs,
Transation 1:29 8x8 straight back, knees on floor
ARM LIFT HORSE STANCE WITH
RESISTANT BAND AND V1 1:54 4x8 2/2 Horse Stance with L Leg Extension 4
M
Chest lift LEG LIFT 4x8 2/2 Horse Stance with R Leg Extension 4
Build 2:07
Abs brace R.2
Resistant on thigh 4x8 16 Pulse Scorpion L Leg 1
Resistant band on L foot Sound.... 2:20

Brace core to support Plank, hands under 2:33 4x8 16 Pulse Scorpion R Leg 1
your back shoulders 16 Pulse Horse Stance with L Arm and R H
CORE BACK

Abs brace, straight back 4x8 Leg 1

Bring arm same shoulder 2:46
When you do arm row, Brace core to support 16 Pulse Horse Stance with L Arm and R
4x8 Leg 1
remember elbows touch lowers back 2:58
your body Straight legs out R.3 = R.1 Change Side
3:20 - 4:57
Lean body 45 degrees Squeeze your butts