Advanced doesn’t mean crazy difficult exercises. I picked exercises almost everybody can do. It’s the sheer volume, 25 sets, that make this difficult. When in doubt go slower. Make every rep count by finding the contraction and squeezing longer. Never do a single rep just to do it. Find that purpose in each rep. This will take a good 45 minutes. Rest only 30-45 secs between sets.
1. Cross Body Sit ups: 10 sets of 15-20 reps. Do a sit up and twist your body to one side at the top. On the next rep twist to the other side.
2. Bicycle Crunches: 5 sets of 15 reps.
3. Leg Raises w/Twist: 5 sets of 15 reps. As your legs at pointed straight towards the ceiling use your code to lift your hip slightly off the ground and twist to one side. On the next rep twist to the opposite side.
3. Side Crunches: 5 sets of 15 reps each side. As your crunch also lift your legs up.
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-Wittig, ISSA CPT
Kaged Muscle Athlete