ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES
Date | Time | |
SEATED CIRCLES | CHEST PRESS | REVERSE TWIST |
 |  |  |
15 Deep Circles in each direction | 2 Sets of 12 - 15 lifts each side - with 20 seconds rest | 2 Sets of 10 - 15 turns each side with 20 seconds between sets |
NORMAL SIT - UPS | NORMAL OBLIQUE | LIFT AND TWIST |
 |  |  |
3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase | 2 Sets of 15 slow lifts with 20 seconds rest between sets | Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds |
HIP ROLLS | BRIDGING | NORMAL PLANK |
 |  |  |
12 Slow rolls each side for 2 sets - 20 seconds rest between sets | 2 Sets of 12 - 15 lifts with 20 seconds rest between sets | 2 Sets of 45 seconds lift with 20 seconds rest between sets |
REVERSE BACK EXTENSION | SUPERMANS | SCISSOR LEG REVERSE CURL |
 |  |  |
15 Slow lifts aim for 3 - 5 seconds per exercise | 2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets | Perform 12 slow lifts each leg, holding in upward phase for 3 seconds |
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