Week 7/Workout 4

Gunner man:
Stationary Bike- Cardio Workout
Time: 55 minutes
Target HR: 165
Distance: 21.12
RPM: 118
Level: 9/11/14
Calories: 572

Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20