Okay training session #4 is in the bag. Honestly, it wasn’t that bad. It wasn’t fun…but it wasn’t that bad. We worked on arms, abs, and lower body. So as you can imagine a lot of lunges, squats, and bar work. That was all fine and dandy but the exercise of death for this week was the Dreaded V-UP w/Medicine Ball (the horror!)

Here it is in a nutshell…
Lie flat on your back (on a mat). Hold the ball between your ankles, and stretch your feet and hands away from each other.  Bring your feet and arms up in (4) counts. Grab the ball with your hands and bring hands and feet back down in (4) counts. (bring ball as close to floor without touching). Bring hands and feet back up in (4) and grab ball with feet, then bring it down in (4).

Beginner :

A- 2 sets of 8 (up 4,down 4 counts as 1).
B- Then shorten it to up 2 down 2, for 2 sets of 8.
Intermediate or Advanced Add:

C- hold the ball up in the center with feet and hands for 2 sets of 8 counts (make sure but and shoulders are off the floor, and remember to keep your head up for good form).
D- Then lower your hands and feet down (with ball between ankles) and hold with hands and ball 6 inches off floor for 2 sets of 8 counts.
E- Finish it off with pulses, as many as you think you can handle.

CHECK IT OUT

Now that my friends, is an ab workout!!!!

Peace,

Kia