IN10SITY WORKOUTS

Just because those crunches won’t reduce your body fat, that doesn’t mean you shouldn’t strengthen your abdominal muscles. Regular ab exercises are an essential part of your strength and conditioning – necessary in order to get that fit physique you want. Plank: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower and repeat for 3-5 reps. Knee Tucks: Start on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position. Repeat for 12-15 reps. One-Arm Full Sit Ups: Start lying on your back with your right knee bent, foot flat on the floor, and left leg extended straight out on the floor. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on theother. For an extra challenge hold a dumbbell in your extended arm.

IN10SITY Workout Challenge 4x4 A full body workout to really push you to your limits 1: Press Ups x4 reps 2: Squat Thrust x4 reps 3: Jump Squat x4 reps 4: Mix them all together for a full burpee x4 reps Repeat 1-4 x4 times Always warm up before and stretch after any workout, all exercises are easily found online.