Workout 3: Tight Abs and Butt Workout
Prepare to work the entire body with this interval workout. Beginners, start off with 30:15 second intervals. Intermediate exercisers, try 45:15 second intervals. Advanced exercisers, try 50:10 second intervals. I would start off with just 2 rounds of the workout and make a goal of performing 3-4 rounds of the exercises over time. For a greater challenge, I like incorporating weights. Don’t do the same workout all of the time. By mixing up your workouts you keep your body guessing. You don’t get used to the workout. Remember, have fun!
Additional instructions: During the Russian twist, lean back slightly while keeping a straight back. Always listen to your body, and if something hurts (not muscle soreness, but actual hurt), stop immediately. Land lightly on your feet, and be sure not to land on stiff/straight legs as this is not good for the joints in your spine/hips/knees/ankles/feet. During the squat with a diagonal raise, be sure to engage your core and maintain good spinal alignment throughout the exercise. Don’t round your back. Stabilize your back by engaging your core.
Instructions Beginner
1) Side Lunge to Single Leg Knee Raise (Right Leg)
2) Side Lunge to Single Leg Knee Raise (Left Leg)
3) Russian Twist with Leg Hold; or Alternating Oblique Crunch (i.e. crunch from lying on back and lifting up and to the right, then up and to the left with the upper body, feet remain flat on the floor)
4) Squat with Diagonal Raise with no Additional Weights
5) Squat with Diagonal Raise with no Additional Weights
6) Double Crunch, Lying Down; or Alternating March with Crunch, Lying Down
Instructions Intermediate/Advanced
1) Side Lunge to Single Leg Hop (Right Leg), add hand weights if desired
2) Side Lunge to Single Leg Hop (Left Leg), add hand weights if desired
3) Russian Twist, add medicine ball or hand weights and perform from seated
4) Squat with Diagonal Raise, add hand weights or medicine ball
5) Squat with Diagonal Raise, add hand weights or medicine ball
6) Double Crunch, perform from seated
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