Workout Notes: 

1. The video for stab crunches right shows an alternating (R&L) twist crunch. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep. 

2. The video for stab twisting back extensions show an alternating (R&L) twist. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep. 

3. During the SLD: if your R arm is holding a weight, you should be standing on your L leg as you perform the exercise. It's an core thing. 

4. Crossover Rope Jumps: Using a piece of tape, chalk or line in the floor, jump BOTH feet side to side over the line while jumping rope. From Shmoop who created and tested this workout:"These are not as easy as one might think. I was a sweaty mess by the end." 

5. Front Weighted Run (extras today): With your arms hanging at the sides with a 90 deg bend at elbows (in an L shape), hold the DBs keeping the weights away from your body while you run. It's best if your elbows are in FRONT of your torso. ROUGH! 

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