Partner Training for Abs-Quick Circuit but deadly!

Circuit 1 :  Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2.   NOTE: 3x = repeat both exercises 3 times.

Sit ups another version: Beginners 5-10 reps    Advanced 15-25 reps      Very Fit 25-50 rep

1. Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as  your performing the exercise you’ll have to adjust to same position due to the tendency to push back).  Pull your toes toward you.  This is best performed with the ball against a wall or your partners legs.  Your partner will hold your feet in position (toes flexed,pulled towards you). 
2. Make sure a mat or some type of padding is under your tailbone.  Next, place your fingers behind your ears on your head (fingers not locked behind your head).  Your elbows WIDE with slight angle.  Chin1-2 inches from your chest.
3. Now, tighten your abs and perform a sit up until your chest touches your knees!  Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity.  IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from  your chest.  Don’t Let your head fall back.  Make sure you land in a CRUNCH POSITION.  This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
4. Beginners may have to pull themselves up by pulling from the back of the leg with their hands.  Still keep chin down.

Push Ups with Help (kinda)  Beginner- Advanced will perform this exercise to failure (can’t do anymore)

1. Place your Hands 1-2 inch wider than shoulders, when you go down to the ground your nose should be lined up with your fingertips.  Make sure your head is in line with your back so your looking down not up (less strain on neck) but not dropping either.
2. When you go down, you should feel almost all the tension on your chest and triceps, a little on your shoulders.
3. If you are performing the push up on your knees then make sure your lower back, knees and shoulder are in one line wnen going up and down.  Do not let your lower back sink into an arching position.  If my clients have lower back issue.  I have them keep their hips slightly higher.  Breath in when lowering and out when going up.  Lower slowly to give you better results.
4. So, where does the partner come into play?  You’re partner will stand over you looking the same way and will place her hands on your shoulder blades.  Lower and as you come up, your partner will push slightly down to make you resist on the upward  position.  She will do this until you can’t press yourself back up to the starting position.. At this point your partner will stop pushing down while you come back up and actually help you perform more reps by reaching over your shoulders with her hands and slightly pull up to help you come up more easily.  Keep going to failure.

See Videos of my clients. click here for ab plus push up video   video 2 push ups

Circuit 2    Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. 

Sit ups another version: Beginners 5-10 reps    Advanced 15-25 reps      Very Fit 25-50 reps

Do same as above but twist left and right before lowering. 

Push Ups  Beginner- Advanced will perform this exercise to failure (can’t do anymore)

Do same as above but partner will not push down but will assist to do more reps.

Please comment after you try this out.  I would love to hear from you.

Need to spice it up?

Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time.  Also, you can add another ab exercise  click here

For Moms: check this internet program out.

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