Abdominal Core #4 Program (Moderate Intensity)
Important note for today's program...PLEASE HAVE A SOFT SURFACE OR MAT
to do the exercises. Your Elbows will thank you for it!!

Do each exercise with only 15 seconds of rest between sets and NO REST between each exercise!!

Crunch with Twist

Perform this exerices alternating between a twist to the right or left knee

HOLD THE TOP POSITION FOR A COUNT OF 2 seconds before

returning to starting position

DO 2 sets of 20 reps

then with minimal to no rest, go right into the next exercise!

Basic Plank

Hold the top position for 5 seconds and return to starting position

Perform 3 sets of 8 reps

From here, go right into the next position

Plank with Donkey Kick

Get into the Basic Plank Position and while holding this position, perform

the kicks as shown.

Do 3 sets of 15 kicks per leg

with no rest, start with the next exercise:

Plank to Side

Do 3 sets of 8 for each side

Then end with the

Side Bridge

Do 3 sets of 10 on each side