THE ROUTINES: Sequence and Rest. 3 – 6

Level 3



1 Set |    Hanging Knee–ups ------------------------------------- 15 reps (m)

— 15 Second Rest —


1 Set |    Hanging Knee–ups ------------------------------------- 10 reps (m)

— No Rest —


1 Set |    Lying Leg Thrusts ----------------------------------------- 15 reps (s)

— No Rest —


1 Set |    Abdominal Crunches ----------------------------------- 20 reps (m)

— No Rest —


1 Set. |     ¼ Sit–Ups ----------------------------------------------- 10 reps (f)


Level 4



1 Set |    Hanging Knee–ups ---------------------------------------- 20 reps (m)

— 10 Second Rest —

1 Set |    Hanging Knee–ups ------------------------------------------ 15 reps (m)

— No Rest —


1 Set |    Lying Leg Thrusts ----------------------------------------- 20 reps (m)

— 10 Second Rest —


1 Set |    Lying Leg Thrusts ----------------------------------------- 15 reps (m)

— 10 Second Rest —


1 Set |    Abdominal Crunches --------------------------------------- 30 reps (s)

— No Rest —


1 Set |    ¼ Sit–Ups ------------------------------------------------- 10 reps (f)



Level 5



1 Set |    Hanging Knee–ups ---------------------------------------- 25 reps (m)

— 10 Second Rest —

1 Set |    Hanging Knee–ups ------------------------------------------ 20 reps (m)

— No Rest —


1 Set |    Lying Leg Thrusts ----------------------------------------- 20 reps (m)

— 10 Second Rest —


1 Set |    Lying Leg Thrusts ----------------------------------------- 15 reps (m)

— No Rest —


1 Set |    Abdominal Crunches --------------------------------------- 35 reps (s)

— No Rest —


1 Set |    ¼ Sit–Ups ------------------------------------------------- 15 reps (f)



Level 6

This level introduces hanging leg raises, which are considerably harder than hanging
knee–ups. The rep numbers are reduced to help smooth this transition.

1 Set |    Hanging Leg–Raises ---------------------------------------- 5 reps (m)

— 10 Second Rest —

1 Set |    Hanging Leg–Raises ------------------------------------------ 5 reps (m)

— No Rest —


1 Set |    Hanging Knee–Ups ----------------------------------------- 10 reps (m)

— 10 Second Rest —


1 Set |    Abdominal Crunches --------------------------------------- 35 reps (s)

— No Rest —


1 Set |    ¼ Sit–Ups ------------------------------------------------- 15 reps (f)





Routines A – 3   THE THEORY


1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12

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