For time (with specific attention to terrific form):
50 situps
50 sideups R
50 sideups L
50 superman back ext.
50 v-twists (R+L=1)
50 tick tocks R 25/35
50 tick tocks L 25/35
50 stability rev back ext
50 stab crunches (elevate feet & hips if you can)
50 swipers 15/20 (R+L=1)
Post time and thoughts on this new workout to comments.
Been giggling about this all day. In case you don't read the comments, I had to share it. It is SO DAMN TRUE! - N
comment by - Mandy Sayer Ozimek
" ... I mentally coined a new phrase while running my 400m repeats. I'm new to GPP and wondered why everyone didn't high 5 and give shout outs while running or lifting. Everyone is super positive & encouraging and here and there you hear the occasional "you go girl" or "great job dude"... but I realized quickly that during workout", the group is working so hard that the effort it takes to lift your hand up to high 5 or to verbalize a shout out is better spent lifting the designated weight or grunting out the sets. So... thank you Jason for showing me "the silent low 5". The "SL5" happens when you're running... arms down... and all you can do is flick your wrist out sideways and pray it actually connects to "slap 5" with the person passing you... no speaking - it wastes too much energy... just a silent, low wrist flick. Love it!"
6 months ago Rhett started his journey to become healthier. I talked to him on the phone the day before he came in to do his first workout. He said, "I'm going to do this thing." A pile of fitness and 40 lbs later - I'd say he did it. Strong work brother! Congrats.