You will need to repeat it 25 times. In order to fully benefit from the Crunchy Frog, you will have to keep your back straight and chest high. This exercise can be modified several different ways, with some more advanced than others.
To begin Cross Leg Sit Ups, sit with your legs crossed, similar to the way kids sit on the carpet at school. Then lie down on your back with one hand behind your head and the other straight up. To begin the move, you will need to sit up and reach with your straight arm across your body and towards the opposite knee or toes. Then return to the original position and switch your arms. The arm that was behind your head will now be straight up and the arm that was straight up will be behind your head.
Proceed to sit up and reach across your body to the knee on the opposite side. Repeat this 25 times. To do the Wide Leg version of this move, you will lie down as well, but your legs will be spread out in front of you and wide apart. You will perform a sit up with your legs extended out and your arm reaching across the body to the other knee. To begin the Fifer Scissors, you will be lying on your back with your legs straight out in front of you.
Your hands should be at your side on the floor. To begin the move, you will lift one leg slightly off the floor and the other all the way up in a 90 degree angle. Then bring that leg down and now move the other one up in a 90 degree angle. Your legs will mimic the move of a pair of scissors and you will continue to do this 25 times. The key to performing this move will be to do it slowly so you feel the burn from the top to the bottom of the abdominals. To perform this move you will need to be lying on your mat.
Your heels should be together with your toes pointed out. Then bring your heels in about halfway so you form the shape of a diamond with your lower half. Your hand should remain at your sides. To begin the move, you will have to rock backwards and raise your heels and toes up. When you rock back down, make sure to stop just before touching the ground. Each time you rock up and down will count as one repetition and you will need to complete 25 of them.
The Pulse Up is also done by lying down on your mat with your legs together and extended up. Your body will be in a 90 degree angle with your back on the ground and your legs straight up. To begin the move, you need to pulse up by lifting your butt off the ground as much as you can. Your legs must remain together and straight up throughout the time you are pulsing. This move needs to be repeated 25 times. The key to completing this move correctly is keeping the legs straight without any bend in the knees the entire time.
To begin the Roll Up portion of this move, you will be on your back with your legs extended out in front of you. You will then do a sit up but, instead of having your knees bent, your legs will be straight out in front of you.
Once you are seated in the modified sit up position, you will need to touch your toes and return to the lying down position. They are so tight right now! Ivo B. Daniel N. This work out is not for the Meek! All comments ». Burning Bridges. To do this workout, please create an account or log in.
You Might Also Like. Ab-Bootcamp Moderate 16 mins. Autumn Abs Intense 34 mins. Amazing Abs Attack Moderate 10 mins. Core Stability Ball. Rock Hard Abs Intense 10 mins. The Lean Workout Schedule is geared towards those that prefer cardio activity. It is intended to help you lean out and burn fat faster.
It has less of a focus on building muscle and more on cutting your muscles to make them more prevalent. With the Lean Workout Schedule, you will do cardio and yoga workouts for four days, resistance training for two days and you will have one rest or stretch day.
The Doubles Workout Schedule is exactly what the name says. It has you doing double workouts each day. You will work out with the Classic Workout Schedule for the first thirty days on the Doubles Schedule. After that, from day 31 — 90, you will be adding a strength workout in the morning and a cardio workout in the evening. The Doubles Workout Schedule is extremely intense and was designed to give you the best results in the shortest amount of time. Although working out two times per day will definitely give you fast results, it is recommended that you begin with either the Classic or the Lean Workout Schedules before taking on the challenge of Doubles.
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