"D INNER SELF" --- "EL SER INTERIOR"

• A glass of warm water with lemon & honey.
  

• Warm up session with jogging.
  



• Stretching of arms and legs, 20 seconds each.
  




• Stretching of hands and touching ground, set of 5.
  




• Basic 20 Ab-crunches.
  




• Basic 10 leg spread.
  




• Basic wheel movement in set of 20.
  




• Basic 20 triceps with light dumbbells.
  




• Basic 20 biceps straight dumbbell.
  




• Basic lifting of dumbbell straight with both hands parallel set of 15.

Bicycle Exercise 12- 16 Reps

1. Lie face up on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion.






Reverse Crunch 12- 16 Reps

1. Lie on floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4. Lower and repeat for 12-16 reps.

5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.



Full Vertical Crunch 12- 16 Reps

1. Lie on your back and extend the legs up towards the ceiling.

2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.

3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso4. Lower down and repeat.








Plank on Elbows and Toes 3-5 Reps

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

5. Hold for 20 to 60 seconds, lower.



Set of 15 each for all the above exercises.