Core/Strength (crunches) 30:00 [3]
w/u:
A few minutes of stretching + dynamic exercises.
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
11. 1 minute Scissor crunches, 0 rest
12. 1 minute Lotus crunches, 0 rest
13. 1 minute bicycle crunches, 0 rest
14. 1 minute oblique crunches, 0 rest
15. 1 minute drop crunches, 0 rest
w/d:
5 minutes of stretching.
Core/Strength intervals (weighted) 50:00 [3]
w/u:
Light dynamic stretching for a few minutes.
w/o:
BOXING WITH WEIGHTS AND USING SPECIFIC SONGS FOR PUNCH RHYTHM.
1) Cosmic love w/ 6lbs dumbbells in each hand, 3 punch rhythm, 1 minutes rest
2) Shut up and dance with me w/ 5lbs dumbbells in each hand, 1-2 punch rhythm with bicep curl and some shoulder presses, 1 minute rest
3) Sweet nothing w/ 6lbs dumbbells in each hand, fast punch rhythm with 1-2 punch + kick alternating sides for chorus, running arms, and tricep press, 1 minute rest
4) Uptown funk w/ 5lbs dumbbells in each hand, fast punch rhythm alternating 2-3 punches per arm, running arms, biceps + triceps, 1 minute rest
5) Super bass w/ 7lbs dumbbells in each hand, 4 punch rhythm with jump + kick, biceps + runners arms, 1 minute rest
6) Love runs out w/ 10lbs dumbbells in each hand, slowest rhythm with press punch instead of standing punch, biceps + triceps, 1 minutes rest
7) Right now w/ 5lbs dumbbells in each hand, fast, 5 punch rhythm with alternating sides, high elbows, and runners arms, 1 minute rest
Med ball (more upper body work)
170 reps of throw ups w/ the 10lbs ball.
w/d:
10 minutes of stretching.