Model Body Ab Work Out

WARNING!!!! THIS WORK OUT WILL GET YOU INTO THE BEST SHAPE OF YOUR LIFE!!!!

WARM UP:
10 minutes / low to moderate resistance at 80% effort 
(Use the elliptical!!!)


NOTE: IF YOU CANNOT REACH THE 
SUGGESTED NUMBER OF REPS, 
GO TIL YOU'RE CLOSE TO FAILURE.

CHEST/TRICEPS WORK OUT:
(TYPE OF EXERCISE - REPS) 

REGULAR PUSH UPS - 20
DIPS - 20
(45 JUMPING JACKS)
INCLINE PUSH UPS - 20
CABLE PULL DOWNS - 15
(60 JUMPING JACKS)
DECLINE PUSH UPS - 20
TRICEPS KICK BACKS - 10
(60 JUMPING JACKS)

REPEAT THIS WORK OUT EXACTLY AS IT IS WRITTEN OUT 3 TIMES BEFORE TAKING ANY RESTS. AT NO POINT BETWEEN ANY PART OF THIS WORK OUT SHOULD YOU BE IN A RESTING STATE FOR MORE THAN 8 SECONDS. INSTEAD OF RESTING, WE DO JUMPING JACKS!!!!!! THANK ME LATER.

AB WORK OUT:
(TYPE OF EXERCISE - REPS)

BALL CRUNCHES - 20
BALL TWIST - 20

!!!!!DECLINE MEDICINE BALL WORK OUT!!!!!!
!!!!!!USE PARTNER FOR BEST RESULTS!!!!!!!

BALL CRUNCHES - 20
BALL TRUNK TWIST - 20
CABLE WOOD CHOPS - 10
HANGING LEG RAISE - 10
BALL CRUNCHES - 20
BALL TRUNK TWIST - 20
FLAT-BACK LEG RAISES - 20
BALL CRUNCHES - 20
BALL TRUNK TWIST - 20

COOL DOWN:
TREADMIL CLIMB - 25 MINUTE WALK UP HILL AT 3.6 MPH AT A 5.0% GRADE.

STRETCH PERIOD:
10 TO 15 MINUTES THOROUGHLY STRETCHING OUT YOUR ENTIRE BODY.