Muscle Up - Week 1

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility.

Exercises	NOTES
1 Crunch with Legs Elevated The crunch with legs elevated is an exercise focused on targeting the upper and lower abs, the hip flexors, and the low back. To set up for the exercise start lying on your back. From here raise your legs so your heels are pointed towards the ceiling. Throughout the motion it's important to keep your toes pointed towards your head and to keep your legs straight. Once your legs are raised put your hands behind your head making sure to keep your elbows wide. Raise your head and shoulders off of the ground while pushing towards your toes. It is important to push your lower back into the ground. Pause for a second at the top of the motion and slowly lower back to the ground. Repeat this motion for 15-20 repetitions.

Exercises

NOTES

Crunch with Legs Elevated

The crunch with legs elevated is an exercise focused on targeting the upper and lower abs, the hip flexors, and the low back. To set up for the exercise start lying on your back. From here raise your legs so your heels are pointed towards the ceiling. Throughout the motion it's important to keep your toes pointed towards your head and to keep your legs straight. Once your legs are raised put your hands behind your head making sure to keep your elbows wide. Raise your head and shoulders off of the ground while pushing towards your toes. It is important to push your lower back into the ground. Pause for a second at the top of the motion and slowly lower back to the ground. Repeat this motion for 15-20 repetitions.