Section Type

Exercises

Toe Touches

Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Toe Touches

Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeat

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Russian Twists

Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the ground

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Russian Twists

Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the ground

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

Section Type

Exercises

Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

Sets

Fields Reps Weight Time

Set 1

Rest (sec) Reps

Weight

Time

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