ABS Day 9

Good Afternoon...I hope that you all get out and enjoy your Saturday. If you have access to a squat rack or some sort of bar that is about 3 feet off the ground and can support your weight #3 exercise is for you, otherwise do #3a. 
http://www.youtube.com/watch?v=TH-4fZhIhe8&feature=related
http://www.youtube.com/watch?v=EndCtBuj0pU&feature=related  Should I help motivate like this??


Warm Up:
1) Some form of light cardio exercise (enough just to get you breathing hard and maybe a light sweat)
2) body weight squats x 10
3) Lunges x 5 ea. leg
4) push-ups x 5
5) 20 jumping jacks
6) trunk stretch x 20 seconds


Workout:
1) Bicycles x 25 ea.
2) berry pickers 2 20 ea. (done previously)
3) Horizontal pull up x 15 
OR
3a) Physio ball ABC's


do this 2 times through (if you are doing the horizontal pull ups, do 15 the first time through, then do the ABC's the second time through.)


Bicycles: http://www.bodybuilding.com/exercises/detail/view/name/air-bike
Lay with your back flat on the floor, knees bent and above your chest, hands resting on the back of your head. Now exhale and bring your left knee to your right elbow, inhale and return to the starting position. Then exhale and bring your right knee to your left elbow, inhale and return to the starting position.


Horizontal pull ups: http://www.youtube.com/watch?v=X98B3d29HQ0&feature=related
position yourself underneath a barbell that is resting on a squat rack, or perhaps an extremely sturdy table. Grab the bar with your hands just outside shoulder width, bend your knees and place your feet flat on the ground (you can also do this with your legs fully extended if you have very good upper body strength, since this is harder :) ) now keep your back straight, exhale, and pull yourself up to the bar, hold for a brief moment, then inhale and slowly lower yourself.


Physio Ball ABC's: (these are one of my favorite exercises!)
Start in the same position as the physio ball push ups, now rest your forearms on the ball and clasp your hands together. This is your base position. Now with your hands draw the ABC's (yes all 26 letters, 29 if your spanish :-P ). Keep your back straight the whole time and keep your core tight as your do it to help with stability.