Day 3 Abs/Core
1. Planks (30 seconds, 3 sets) You all know how to do planks!
2. Side planks (30 seconds, 3 sets) Roll from regular plank position with both elbows on the ground into side plank position with just one elbow/forearm on the ground. Drop knee if necessary but try to hold the full plank!
3. Bicycles (15 reps, 3 sets) Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise
4. TicToc (10 reps per leg, 3 sets) Put one foot out infront of the other put your hands in prayer position and bring them above your head, or keep them soulder width apart above your head. Straighten your arms as much as you can, now use your obliques and drop down from side to side. Focus on pulling your lower abs in. If this is easy, then lift your foot off the ground and move from side to side.
Tomorrow - Interval Sprints!
And it's not too late to join my local challenge just send me an email to DerbaLife.SK@gmail.com!
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