Each
of the exercise routines will start with an exercise called planks. You have a
front plank and two side planks. If you are starting at level 1 you'll do these
moves at the beginning of each of your three sets. If your at level 2, 3 or 4
you'll do the planks at the beginning of the two sets, when you finish your
second set take a thirty second rest and do one more set of planks. If you are
at level 5 you'll do a set of planks at the beginning and at the end of the set.
If you still have some energy left take a thirty second rest and do one more set
of planks. The pictures below illustrate the planks. They are static moves,
which simply means you hold the position. To start out hold each plank for 15 to
20 seconds. You can add time to them as you get stronger. The levels are listed
below. Remember only you will know when you are ready to move up in the levels.
Now we are ready to move on to the exercises.
Click on one of the routines on the left side of the page. It doesn't matter
which one you start with, just remember to mix it up and don't do the same one
the next time.
Now we are ready to move on to the exercises. Below is the
descriptions of the routines. I suggest you write these down then go to the
video page and click on one of the routines, it doesn't matter which one you
start with, just remember to mix it up and don't do the same one the next time.
ROUTINE 1
ROUTINE 2
ROUTINE 3
ROTATIONAL PRESS AND SQUAT
SNATCH AND SQUAT
SQUAT WITH CIRCLE RAISE TWIST
DEADLIFT WITH SHRUG
SIDE LUNGE WITH BEND
SINGLE LEG TRICEP EXTENSION
REVERSE LUNGE WITH CURL
SINGLE LEG LATERAL RAISE
OVERHEAD SPLIT SQUAT
ROTATIONAL SWING
SINGLE LEG BENT OVER ROW
SQUAT WITH UPRIGHT ROW
LEVEL 1- 3 SETS OF 20 REPS / EACH SIDE 
LEVEL 2- 2 SETS OF 30 REPS / EACH SIDE
LEVEL 3- 1 SET OF 40 REPS AND 1 SET OF 20
REPS / EACH SIDE
LEVEL 4- 1 SET OF 50 REPS AND 1 SET OF
TEN REPS / EACH SIDE
LEVEL 5- 1 SET OF 60 REPS / EACH SIDE
Front Plank
Left Arm Plank
Right Arm Plank
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