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Workout for Passion For Fitness Workout Name:5 minute Ab/low back Perform this workout from: 8/17/11 to 9/16/11 on these days of the week: MWF Abdominal Crunch A) Lie flat on your back with hands cupped behind the back of the head (hardest), crossed over chest (intermediate), or parallel to your sides (easiest). B) Keep feet and knees together, knees raised off floor so that your feet are about six inches from buttocks (upper & lower leg form 90 degree angle). C) Curl your upper torso up and in so that your shoulders move toward your knees. D) Crunch only far enough to raise your shoulder blades off of the floor (not lower back). E) If hands are behind head, do NOT pull or tug on head - avoid any strain on neck. Head should be held at a relaxed angle so that you can look easily up at ceiling. F) Optional: place weight on chest to make exercise more difficult.

Date Workout:

Reps

Weight

Reps

Weight

25

0

25

0

Reps

Weight

Reps

Weight

Reps

Weight

Reps Weight

Reps

Weight

Reps Weight

Seated Abdominal Contractions A) Kneel on the floor with feet underneath or sit slightly forward on a stable chair. Place hands on hips. Maintain a straight-upright position. B) As you exhale, pull the abdominal muscles up and inward as far as they will go. Hold for five to eight seconds. C) Option: exercise can be performed in a standing position.

Date Workout:

Reps

Weight

Reps

Weight

15

0

15

0

Workout Program Prepared By: Passion for Fitness

Reps

Weight

8/17/2011

Reps

Weight

1


Workout for Passion For Fitness - Continued Quadruped - Hip Extension A) Assume a quadruped position on the floor, on hands and knees (hands shoulder widith apart). B) Maintain core stability by drawing the stomach in. Tuck the chin, neck stable and spine neutral. Hips and shoulders should be in alignment. C) Lift one leg by contracting the glutes and extending the hip. Only lift to a position where core stability and body alignment can be maintained. D) Slowly, and in a controlled manner, return to the starting position and repeat on the opposite side. E) Repeat for the desired number of repetitions.

Date

Reps

Weight

Reps

Weight

25

0

25

0

Workout:

Reps

Weight

Reps

Weight

Reps

Weight

Reps Weight

25 reps each side

Workout Program Prepared By: Passion for Fitness

8/17/2011

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Quick 5 minute Abdominal workout  

Passion For Fitness presents our weekly exercises...check out these great simple exercises to help strengthen the abdominals!

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