Massive thank you to all the fab instructors who got up early this Saturday to attend my 8am session called Fab Abs at the Project Fit Expo in Newcastle. Your energy was ace and thank you for your kind feedback.
As promised, here are the notes so that you can use the ideas from the masterclass in your own classes and training.
The music I used was from mine release with Pure Energy, The Perfect Workout. You can grab it as a CD or download by clicking HERE and use promo code KBC2 to get a 10% off!
Using Main Mix
Stepping forward and back, adding over head reach, cross squat with rotation and lateral bend- repeat both sides
Squat and V
2 x Twist & 2 x Lateral Bend
Single Arm Corner Reach Back
Double Arm Corner Reach Back & Crunch
Standing Single Leg Crunch & Reach Up
Standing Single Leg Crunch & Reach Diagonal
Standing Single Leg Crunch (knee to side & single arm)
REPEAT OTHER SIDE
Reverse Lunges with Spine Extension & Crunch
Kneel Down
Ballet Plank
Kneeling Alternate Forward Lunges with Upper Body Twist
REPEAT OTHER SIDE
Plank Lunges
Plank Swimmer Legs
Straight Arm Plank into Side Step & Pike
Using Tri Set Intervals
30 seconds per exercise, back to back, followed by a 30 second rest.
A: Hover, Hover Knee Tap, Hover Pike
B: Straight Arm Plank, Plank Knee Tap, T Twist
C: Walking Plank, Weight Forward Plank, Weight Back Plank
D: Side Lunge & Twist (right), Side Plank & Reach (right), Standing Single Leg Crunch (right)
E: Repeat D on the left
F: Surprise Sit Up, Full Roll Up & Down, V Sit Twist & Arm Float
Using Intervals
45 seconds work and 15 seconds rest.
1. Reaching Plank
2. Weight Forward & Back Plank
3. Side Plank with 90* Arm Float (right)
4. Repeat 3 on the left
5. Toe Touch Sit Up (lifting bottom off the floor) (right)
6. Repeat 5 on the left
7. Seated Half Roll Back & Arm Circle
8. Hover with Shoulder Taps
9. Lying Hip Twist & 2 x Curl Up
10. Clap Sit Ups
11. Scissor Legs (2 x forward & 2 x wide)
12. Reverse Plank
Using Cool Down Track
Stretches for Obliques, Lower Back, Hip Flexors, Full Body.
