June 26, 2013

Hannah's EXTREME WW # 5

Tummy Melter pushed up a notch! Work your abs, legs, shoulders and did I mention abs?


Advanced DO 3 Rounds

1 min. Oblique Jump Twist
40 Jack Squats
40 Frog Press
20 (Alt.) One-Legged Push-Up
40 Leg Raises
40 Plank Jacks
1 min. 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








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.









 
MY TIME:
On March 5, 2013 - 5 Rounds of Intermediate = 33 min.
On April 15, 2013 - 3 Rounds of Intermediate = 24 minutes
On May 2, 2013 - 4 Rounds Intermediate = 24 minutes.





 
Here is the original WW #5 with new modifications for different fitness levels:


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