Throwdown - Week 4

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 all exercises in one large circuit (one exercise after the other). Complete 2-4 sets, 10-15 reps (or 20-60 seconds for isometric exercises such as planks). To reduce intensity, increase rest time. To increase intensity decrease rest time. Recover with some flexibility.

Exercises	NOTES
1 crunches 1. Lie face up with your knees bent and a small pad or towel under your lower back. Place your hands behind your head to support your neck. 2. Lift your chest until your shoulder blades are off the ground while at the same time rotating your pelvis toward your belly button. 3. Slowly return to the starting position. 4. Continue for the full set. Be sure to: Do not pull your head with your hands. You should feel it: Working your abdominals.

Exercises

NOTES

crunches

1. Lie face up with your knees bent and a small pad or towel under your lower back. Place your hands behind your head to support your neck.
2. Lift your chest until your shoulder blades are off the ground while at the same time rotating your pelvis toward your belly button.
3. Slowly return to the starting position.
4. Continue for the full set.

Be sure to: Do not pull your head with your hands.

You should feel it: Working your abdominals.