We did this workout 2 weeks ago and it was awesome!! We learned a lot throughout the day. For example, flying through this for time was no bueno. We missed out on some of the benefits of complete, full range of motion reps. Also, adding weight to the tick tocks wasn't necessary as we completed 100-200 reps PER side! We want to feel the burn on this one! And our focus is on THAT and not on our KB weight. After all, the last place we want to bulk up is our waists.

If you feel you need more from this workout, complete 3 rounds and raise an arm (the opposite one from the arm holding the KB) when completing your tick tocks. Also, raise the your leg when doing your Crunch Twists, it will engage your lower abs more. Please use a stability ball if you are prone to tailbone tenderness. We won't want to go messing with that, it can take a long time to heal and make taking a shower very unpleasant.

2 - 3 Rounds. NOT for time but for perfection.

50 Situps 50 Crunch Twists R 50 Crunch Twists L 50 Tick Tocks R 50 Tick Tocks L 50 Superman Back Extensions

Post Thoughts to Comments

Daddy daughter jump roping! Coolest thing EVER!

48 views5 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo