Abs

Interval 50/10

HIIT

50/10 3 rounds

Use towels as gliders or your stability ball

1) Plank jacks using the pink Ugi ball or Sandbag 2) 10 high knees and 10 forward kicks 3) Push Up Burpee forward back jumps using the pink Ugi ball or Sandbag 4) Wood Chop Roll and Jump using the pink Ugi ball or Sandbag

1) All your ab crunch 2) Oblique ab crunch alternating Elbow to Knee 3) Around the world abs - circles 4) Knee Tuck & V Abs 5) Cross Under Abs Alternate Between Left & Right

Lower body
- Aim for 100 reps of 4 x 25 split intervals of each :) 1) 100 Sumo Squats & High Knee Using the pink Sandbag 2) 100 Side Steps (50 Each Side) Using the pink Sandbag 3) 100 left Leg Bridge 4) 100 Right Leg Bridge

HIIT
50/10 3 rounds

1) Prisoner jump knee to elbow 2) 10 Mountain Climbers Clean and Press then squat and press using the pink Sandbag 3) Squat Front Raise using The BodyRock Equalizer 4) plank, cross and touch opposite foot, then moguls

Full Body

5) 15 Push-Ups & Plank Hold (- for the count of 10)

HIIT

Interval 30/10 3x

50/10 3-12

1) Surfer Kick Outs 2) Upright rows alternating left side right side Using the pink Sandbag or the Ugi ball 3) 5 High Knees Half Burpee 4)Back Lunge With Kick Right Leg 5) Back Lunge With Kick Left Leg 6) 5 Star Push Ups 1 Burpee 7) m i n / 3 0 s e c Tucks 4 Ninja Jump 1) 2 squat Jump, 1 Tuck jump 2 pushups 2) 3x Donkey Pushup Legs, 3x squat jump same leg alt 3) 10x Open me up mountain climbers (to the side of your hands), move to back alternating toes 4) Push Ups with knee alter, roll then start again

Rep Challenge

HIIT

50/10 12

1) 10 Reps Push jumps 8) ExplodingSquat Ups wide and close Sandbag 2) n c Drunk n n o t i c e start b e modified a t l and C a 10 e l l a t i oChickens m u s t fromp r o v i d e dplanke a s t up h a r s jump 2 4 to o ustari n a d v a n c e . T h a n k y o u ! 3) 10 Jump Tucks 4) 10 Sandbag Touchdowns with Side PushUps 5 Per Side Sandbag hi low, to floor legs out side pushup

1) Press and Squat Jump using the pink Sandbag or the Ugi ball 2) Jump Wood Chop, roll down and up 3) Crawl Walking Push Up 4) side ab standing lift with burpee (sandbag) 5) Crab Shack 6) Side Lunge the pink Sandbag

Lots of exercises full body

30/10 (seconds)

HIIT
50/10

1) Elevated Cross Push-Ups-elevated feet, alt crossing 2) Tuck Abs 3) Squat & Press using the Pink Sandbag 4) Clean & Press using the Pink Sandbag 5) Bicycle Abs 6) Jumps Lunges 7) Bicep Curls using the Pink Sandbag 8) V Abs Left 9) V Abs Right 10) Elevated Tricep Dips 11) Mountain Climbers 12) Burpees with Push-up

1) Squat Jump jacks 2) Straight Abs Click Here to watch the Fit Test Video for Abs Advice & Technique 3) Reverse Push Ups using the Equalizer or Dip Station 4) Step Ups (Left & Right Leg Alternate)

13) Squat & Press using the Pink Sandbag 14) Over Head Abs using the Pink Sandbag