Daily Work-Out Plan
Monday: Full
  • 100 upper/lower crunches
  • 200 (100 per leg) pulleys
  • 50 (25 per leg) leg walks
  • 50 hip raises
  • 2 mile jog*

Tuesday: Half

  • 50 upper/lower crunches
  • 100 (50 per leg) pulleys
  • 26(13 per leg) leg walks
  • 25 hip raises
  • 2 mile jog*

Wednesday: Full

  • 100 upper/lower crunches
  • 200 (100 per leg) pulleys
  • 50 (25 per leg) leg walks
  • 50 hip raises
  • 2 mile jog*

Thursday: Half

  • 50 upper/lower crunches
  • 100 (50 per leg) pulleys
  • 26(13 per leg) leg walks
  • 25 hip raises
  • 2 mile jog*

Friday: Full

  • 100 upper/lower crunches
  • 200 (100 per leg) pulleys
  • 50 (25 per leg) leg walks
  • 50 hip raises
  • 2 mile jog*

Saturday: Half

  • 50 upper/lower crunches
  • 100 (50 per leg) pulleys
  • 26(13 per leg) leg walks
  • 25 hip raises
  • 2 mile jog*

Sunday:

  • rest

How to do the moves:
upper/lower rectus crunches:
Lie flat on your back. Place hands behind head and place your knees as close to your body as possible. Move your shoulders off of the ground and tuck your knees to your chest. Repeat as many times as specified.

Pulleys:
Lie flat on your back. Place your hands behind your head and angle your legs at a 45 degree angle. Slowly pull one leg at a time as close to your chest as possible. For advanced persons: Bring your shoulders off the ground and try. Repeat as many times as specified.

Leg Walks:
Lie flat on your back. Place your hands behind you head and put your legs straight up in the air. Slowly, move one leg towards the ground until about 6 inches fromt the floor. For advanced persons: Bring your shoulders off the floor as you do these. Repeat as many times as specified.

Hip Raises:
Lie flat on your back. Place your hands behind you head and put your legs straight up in the air. Slowly, raise your hips off the floor. For advanced persons: Bring your shoulders off the floor as you do these. Repeat as many times as specified.

*Jog at least 2 miles a day, if not more.


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