Obstacle Mud Runner - issue 08

ForEliteAtheletes to FunRunners 01732 452404 21 back by ‘popular’ demand day 1 day 2 day 3 day 4 day 5 10s plank 15s plank 20s plank 25s plank REST DAY 10s side plank 12s side plank 15s side plank 17s side plank 8 crunches 10 crunches 12 crunches 14 crunches day 6 day 7 day 8 day 9 day 10 30s plank 35s plank 40s plank 45s plank REST DAY 20s side plank 22s side plank 25s side plank 27s side plank 18 crunches 20 crunches 22 crunches 24 crunches day 11 day 12 day 13 day 14 day 15 50s plank 55s plank 1min plank 1:05min plank REST DAY 30s side plank 32s side plank 35s side plank 37s side plank 28 crunches 30 crunches 32 crunches 34 crunches day 16 day 17 day 18 day 19 day 20 1:10min plank 1:15min plank 1:20min plank 1:25min plank REST DAY 40s side plank 42s side plank 45s side plank 47s side plank 38 crunches 40 crunches 42 crunches 44 crunches day 21 day 22 day 23 day 24 day 25 1:30min plank 1:35min plank 1:40min plank 1:45min plank REST DAY 50s side plank 52s side plank 55s side plank 57s side plank 48 crunches 50 crunches 52 crunches 54 crunches day 26 day 27 day 28 day 29 day 30 1:50min plank 1:55min plank 2min plank 2:05min plank REST DAY 1min side plank 1:02min side plank 1:05min side plank 1:07min side plank 58 crunches 60 crunches 62 crunches 64 crunches 30 Day AB Challenge 1. Plank From a pushup position, bend your elbows 90 degrees and rest your forearms on the floor. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. 2. Side plank Lie on your side resting your forearm on the floor for support. Raise your hips up so that your body forms a straight line and brace your abs – your weight should be on your forearm and the edge of your foot. Repeat on both sides. 3. Crunches Sit on floor with your legs up high in front of you. Position your hands lightly on your thighs and crunch your body up, reaching towards your toes with your fingers. Keep it as slow and controlled as you can and try not to launch your arms forward to make the move happen. 1. Plank 2. Side Plank 3. Crunches Demonstrated by James Allen, Exercise Specialist, Better Body Group, Sevenoaks. RACE : FITNESS