ABS Day 6

Hello one and all! I hope that your days all are going and went well! Today in my opinion is an easy day that requires nothing but your body! So with that said, it would be a good day to supplement this workout with cardio!! Notice how my intro paragraphs are getting worse as the posts go on? maybe I should change that somehow.....
So here is how I'm livening it up!
http://comedians.jokes.com/pete-dominick/videos/pete-dominick---gym

Enjoy!!


Warm up:
1) body weight Squats x10
2) lunges x 5 ea. leg
3) 20 jumping jacks
4) push-ups x5
5) trunk stretch x 20 sec

Work out:
1) Rocky sit ups x25
2) J-Knife x 20 ea.
3) Straight leg raise x 25

Do all this 2 times through with a 5 minute break in between sets.

Rocky Sit ups: 
Lay with your back flat on the floor, knees bent, and feet flat on the floor with your hands resting (again just touching not pulling) on your head (this is a basic sit up position). Exhale and contract your abs and raise yourself up off the floor so that you are sitting up, in the up position contract your left obliques and twist your body (at the hips), then return to center and contract your right oblique. Inhale and lower back to your starting position. 


J-Knife: http://www.youtube.com/watch?v=dcO5-qtEuuY

This is the same concept as the pikes/jackknifes, except you are doing 1 leg at a time. Your starting position is the same, but your "up" position is 1 leg in the pike position, and 1 leg extended out in front of you on the floor (remember not to lock your knee)!


Straight Leg Raise: http://www.youtube.com/watch?v=Sxo5FRgu3Lk&feature=related
Lay with your back flat on the floor, your legs straight out in front of you, and your hands either at your side or under your butt. Exhale and slowly raise your legs off the ground 1-2 feet then inhale and slowly lower (don't touch your feet back to the ground though, keep them about an inch or 2 away).  For a more intense exercise see how high you can raise your legs, if you can get them to perpendicular with the ground that is great!

Stretch and cool down!!

<3 Bick!