Core workout, 45 minutes
4x, 30 seconds
1 & 2 walk around the room with a heavy kettle bell in one hand, left and right
3 reverse crunches
4 straight leg raises
5 legs down and straight, crunch to each side
6 regular crunches
7 & 8 oblique crunch: knees on one side, face up crunch, left and right
9 legs up, alternating toe touches
10 legs up, toe touches
11 legs up, crunches with shoulder up
12 face down, knees down, arm walk
13 Superman
一開始拿了一個大啞鈴,手勒得疼,一看30磅,趁換手的時候蔫不出溜換了一個20磅的。教練一看就嚷,換個輕的呀?我趕緊笑臉相迎,嗯哪