RU ANDERSONS 30 DAYS BEGINNERS FAT LOSS PROGRAMME TRAINING ROUTINE

ru andersons conditioning abs workout

#1 MINI CRUNCHES

a) Lie down on your back, draw your navel in, and then lift your head and shoulder blades off the ground.

b) Keep your chin tucked down towards your chest – Your hands should be sliding along the ground to your feet.

c) This is a very small movement, you should be aiming to produce a large contraction in your abdominals.

d) Hold for 5-10 seconds before lowering back down in a controlled manner, then repeat 10 times.

— REPEAT 10 TIMES —


#2 SIDE CRUNCHES


a) Lie face up with your knees together and bent 90 degrees..

b) Without moving your upper body, lower your knees to the right so that they’re touching the floor.

c) Place your fingers behind your ears and raise your shoulders toward your hips.

d) Pause for 1 second, then take 2 seconds to lower your upper body back to the starting position.

— REPEAT 15 TIMES EACH SIDE —


#3 HANGING LEG RAISE


a) Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip.

b) The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position

c) Raise your legs until the torso makes a 90-degree angle with the legs.

d) Exhale as you perform and hold contraction for 1-2 secs > inhale and return slowly to the starting position.

— REPEAT 10 TIMES —


#4 THE PLANK


✓ The plank position should be performed face down supported only on the knees or toes and elbows.

✓ Elbows should be positioned directly underneath the shoulders, with a long line from your head down to your bottom or heels.

✓ Hold for 30 seconds followed by a break for 30seconds.

✓ Use weights as necessary.

— REPEAT 5 TIMES —


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