2 ROUNDS FOR QUALITY
40 secs on / 20 secs off on each exercise
Flutter Kicks
Planche Press
Tap Crunches
Floor Thrusters with Push-Up
Hollow to Arch Roll
Score: Complete 2 Rounds of the above exercises, focus on quality of reps this time.
Flutter Kicks, Lie on your back in the Hollow Body position with your arms extended over your head. Keep your back flat against the floor and flutter your feet while maintaining the Hollow Body position.
Sub: Bring your arms down to the ground on either side of your legs.
Planche Press, starting in the push-up position keeping your core tight and engaged, lift your hips up towards the sky, creating a straight line between your hips, to your shoulders, to your wrists. Head should stay in a neutral position. Lower back down into the push-up position and repeat for 40 secs.
Tap Crunches, lying on your back with your knees bent and your hands behind your head, with your elbows out straight to the side. Lift your shoulders and feet simultaneously, crunching in the middle. Your back is flat against the floor and you are bracing your abs with each rep. Pause at the top of each crunch.
Floor Thruster with Push Up, Starting in a push-up position, your head neutral and core engaged. Jump your feet in to behind your hands, as close as you can. Your feet should land flat against the floor. Jump your feet back to your starting position and do a push-up with your chest making contact with the floor, repeat for 40 secs.
Sub: You can perform your push-ups on your knees instead of your toes.
Hollow to Arch Roll, Starting in the Hollow Body Position. Flat on your back, arms over your head, legs raised off of the floor, Slowly roll to the Arch Hold or Superman position. Roll back to the Hollow Body Position. Your feet and hands should not touch the floor throughout the exercise if at all possible.
ENJOY!