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)
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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...
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Jack Squats
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Jump feet out, wider than shoulder-width and back together. Keep chest up, back straight, abs tight, look straight ahead.
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Frog Press
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Remember to breathe
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(Alternating) One-Legged Push-Up
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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
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Leg raises
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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
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Plank Jacks
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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)
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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)
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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.
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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.
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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