Keep track of your treats!! Every bite counts!!
Your abs are the key to your body’s strength. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability. When you feel strong and balanced, you can do better at work and play. Most important, with a strong core it helps to take away pressure from your back. No back pain, great gain!
Spin Class:
- 2 minute warm up
- Level 5, 110 rpm, 3 minutes
- Level 6, 110 rpm, 3 minutes
- Level 8, 100 rpm, 3 minutes
- Level 9, 90 rpm, 3 minutes
- 30 second break
- Level 11, 90 rpm, 1 minute
- Level 12, 90 rpm, 1 minute
- Level 14, 80 rpm, 1 minute
- Level 15, 60 rpm, 1 minute
- 30 second break
- standing – level 12, 75 rpm, 3 minutes
- Level 14, 75 rpm, 3 minutes
- Level 15, 70 rpm, 3 minutes
Ab workout: 3 rounds of the following 50/10’s
- Brazilian crunches
- Russian twist with weight
- Legs up crunch weight
- Reverse crunches with weight
- Bicycle crunches
- Wide scissors
- Up and down scissors
- Left obliques
- Right obliques
