
DOH-694 2005-2025 free printable template
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Hi I'm Amy a certified personal trainer, and I'm going to take you through the Preform AB 15-minute workout we're going to start with a basic crunch have a seat on your bench place your leg lifted through the cards lay back put your back into the spine of the bench, and we're going to hold one handle and starting with the basic crunch put your lower back into the bench and lift slow and lower back down slow fifteen repetitions relax that neck there we go up and down lift remember to keep breathing as you go in pull that belly button into the spine flex your abdominal as you work them that's four bring it up and down there's six lower down this up great job up and lower press that back into the core there's 10 and lower down we've got five more to go bring it up a little higher twelve last three here we go up and down — and last one lift and lower next we're going to work on those obliques a little more keep those legs hip distance apart bring your arms up we're going to cross over think take shoulder to knees, so we'll cross over shoulder to me and the same on the other side fifteen reps one on each side cross it over nice and slow back down crock and down there's two and down rocks really think push the shoulder up bring the spine into the seat up and down three more left and down up straight job Rock and down rock that's four five let's do ten more and lift Brad keep it slow take it with you bring your shoulders up to the knee and down rock and down lift and down up great job lift all right last set of five cross over and down Rock and down lift great job bring your shoulder up to the knee and down cross and down and last two bring it down and last one drop and cross all right we're going to move on to the same crossover crunch only now we're going to flat paddle the echo option lift your leg up it'll add more difficulty for those lower abdominal hold your one handle that's all you need your other arm to rest shoulder to me cross it over two and two all right 15 here we go two counts up two counts down cross and down sticking with that same side really focusing on that oblique and lift and lower that score lick slower we're always going to do 15 repetitions lift as you get used to it feel free to add more repetition that's nine and lower down here's 10 keep going lift and lower lift 13 14 and one more great job same thing on the other side place that leg back down cross it over this time other shoulder to the knee relax that other arm cross it over up to count and down two counts 15 reps here we go push over and down over here's three slower down and two great jobs that's your first set of five let's do ten more and down lift drop up and down all right five more here we go shoulder two of the knee really flexible abdominal flex those obliques as you lift three and lower two and last one all right bring those arms down our next exercise is going to be the V crunch we're going to incorporate our lower abdominal and our upper abdominal sat the...
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