ABS Day 12

Today I am most looking forward to making my fried egg sandwich for late lunch.....just thought you should know ;)
Also is it Wednesday yet because I want my new bike shorts! (for those of you reading this after the day it was written, yes this happens EVERY time you read it!)
Also I was feeling a little old school meets new school today.
http://www.youtube.com/watch?v=sl86AqV0bvs
and after you have worked out to the old school video with the special guest star in the video! (who was one of my all time favorites if i recall right!) you might be the tag line from this new school video!
http://www.youtube.com/watch?v=zkd5dJIVjgM


Warm up:
1) Light cardio of your preference (5-10 min.)
2) body weight squats  (x10)
3) Lunges (x 5 ea.)
4) Push-ups (x10) (more push-ups!)
5) Scorpion stretch (x5 ea.) (new exercise because Adam asked!)
6) Trunk Stretch (20 sec.)

Do all this 2 times through!

Workout:
1) Straight arm crunch (weighted) (x20)
2) Alternate heel touches (x20 ea.)
3) Toe touch (x20)
4) Pelvic Bridge (20 sec. x 2) (30 sec. break in-between the 2)

Do all this x 2

Scorpion stretch:  http://www.youtube.com/watch?v=NSLDV4N5Gl4
Lay face down on the floor with your arms spread out in a wingspan position. Now take your left foot and try to touch your right hand with it (don't over reach, just go as far as you can.) return to the start position. Now take your right foot and try to touch your left hand (again don't over reach). return to the start.

Pelvic Bridge: http://www.bodybuilding.com/exercises/detail/view/name/pelvic-tilt-into-bridge
lay flat on the floor, knees bent, feet flat on the floor with your heels close to your butt hands down at your side, or over your head (this is just for stability). Raise your butt off the floor, now push your heels into the floor and raise your body off the floor as your keep your core tight and your back flat. hold for 20 seconds, breathe normally. Lower slowly back to the floor.