- Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
- Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
- Repeat the crunch motion to complete one rep.
- Complete as many reps as you can safely and effectively in the time stated each day.
The Two-Week Plan
Safely and effectively complete as many reps as you can of sumo squats, T push-ups, and V crunches for the time designated below. Feel free to adjust the times based on your ability level.
|Day 1||30 seconds each|
|Day 2||30 seconds each, repeat twice|
|Day 3||35 seconds each|
|Day 5||40 seconds each|
|Day 6||40 seconds each, repeat twice|
|Day 7||45 seconds each|
|Day 9||50 seconds each|
|Day 10||50 seconds each, repeat twice|
|Day 11||55 seconds each|
|Day 13||60 seconds each|
|Day 14||60 seconds each, repeat twice|