Hannah's WW #5 - Tummy Melter

Melt fat around your tummy with the cardio and strength training in one!

For Warrior Workout #5

Original ( or Intermediate) DO 5 Rounds

30 seconds Oblique Jump Twist
20 reps Jack Squat
20 reps Frog Press
10 reps (Alternating) One-Legged Push-Up
20 reps Leg raises
20 reps Plank Jacks
30 seconds of Jump Rope

Beginners DO 2-5 Rounds

15 sec. Oblique Jump Twist
10 reps Jack Squats
10 reps Frog Press
6 reps (Alt.) One-Legged Push-Up
10 reps Leg Raises
10 reps Plank Jacks
15 sec. Jump Rope



[Note: Go as fast as you can without losing proper form]

THE HOW TO:

Oblique Jump Twist (without the ball or anything between knees)

Twist to the other side with a jump. DON'T PLANT YOUR FEET. It's up, down, up, down, twisting your lower body as you do it, working the abs in a cardio form to enhance fat-burn there...

Jack Squats

Jump feet out, wider than shoulder-width and back together. Keep chest up, back straight, abs tight, look straight ahead.

Frog Press

Remember to breathe

(Alternating) One-Legged Push-Up

Original version - remember to breath with every reps and keep abs tight and hips in line with rest body, don't sag hips toward floor

The modified version - on knee - abs tights, hips in line with rest of body, don't sag hips toward floor and breath with every rep.

Leg raises

If you can't go all the way up or down, make the raises smaller - do what does not give you pain. - Breathe with every rep

Plank Jacks

Hands below the shoulders or a little wider than shoulder (which ever is most comfortable), abs tights, hips in line with body or if back hurts try a little higher toward ceiling, don't let them sag toward floor (it hurts the back)

Jump Rope - (don't have a jump rope like me, then just pretend to jump rope, jumping up and down for half a minute or hold dumbbells in your hands, whilst you pretend)

Abs tight, elbows close to sides - try to jump as fast as you can and BREATHE as you do it - if you have to go slower in ordered to keep going safely for set time that's okay! It's always good to be safe.

Need something different, because of an injury or condition? Here are some suggestions you could try:

If you can't jump 

In Place of "Oblique Jump Twist" try Victoria Secret's "Aerotwist" (go here to 3:21 into the video to actually see it properly done) 

        I unfortunately could not find an image to show you, (I should have my picture taken doing it, huh?) - 

What to do: Make fists with hands in front of your chest, (so your fists are pressed against each other); elbows and fists are about shoulder level (so it's like you make a table with your biceps, forearms and fists all lined up), then you just twist your upper body from side to side, driving your elbow into the face of a pretend bad guy behind you - and your abs are tight

In Place of "Jack Squat:" you could try "Squat Cross Punch" (same number of reps):

Just hold the squat with your feet wider than shoulder-wide apart and alternate fists pretending to punch somebody's face on your left and then on your right (for 1 rep). Squat only low enough it does not hurt. - Keep back straight, abs tight, chest up, look at your imaginary opponent.

Can't be on your hands, because it hurts?

In place of "One-Legged Push-Up" try "Chop" - Here are some variations you can try (the idea of the push-up is to work your shoulders and arms, so to do that with the chop hold onto some weights, which could be with books or closed bags or bottles or cans, whatever you can use to challenge your shoulders and arms):

Alternate legs - as you stand on your right leg, raise hands above head toward right and bring hands down to your left hip - keeps abs tight to help with balance.

In Place of "Plank Jacks" you could try "Jumping Jacks" (same number of reps)

Keep chest up, abs tight, look straight ahead and melt that fat - when your abs are tight while doing any exercise actually, you're working and strengthening your abs to burn more fat after your workout too.

MY TIME:

On March 5, 2013 - 5 Rounds (Original) = 33 minutes

Can you beat my time?