Ab-Ball II

Warm up:

25 Jumping Jacks

10 Bird/Dog (R +L=1)

10 Lunge Twists (R+L=2)


Then complete one of the following options

Option 1> 3 Months:

4 Rounds

200 m Run/Row

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

200 m Run/Row

20 High Weighted Situps 15/20

20 Stab Ball Kills (R+L=1)


Option 2< 3 Months:

3-4 Rounds

200 m Run/Row

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

200 m Run/Row

20 High Weighted Situps 15/20

20 Stab Ball Kills (R+L=1)


Option 3< 1 Month:

4 Rounds

100 m Run/Row

10 Y-T-Cobra Back Extensions

10 Stability Ball Crunches

100 m Run/Row

10 Situps

10 Stab Ball Kills (R+L=1)


Cool Down:

3-5 Yoga Worms


Post Thoughts to Comments



Congratulations to these lovely, fit, fun ladies on their Dogwood Canyon 25k! That 15 miles! Through rivers and streams. Up and down the hills. Full of joy at the finish!


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1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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