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10. Crunch (Hands Behind Head)
Reps 15 15

Description: Target your upper abdominals with this advanced variation of the crunch.
Tip: Imagine sliding your rib cage towards your belly button to help emphasize the crunching motion.
Starting Position

Lie on your back with your knees bent at 90 degrees, and your feet on the floor.

Place your hands behind your head, but do not interlace your fingers.

Movement

Contract your abs to lift your torso up until the shoulder blades come off the mat.

Pause at the top of your range. Slowly lower down until your shoulder blades touch, and repeat.

Key Points

When performing the crunch, aim for lifting your torso straight up towards the ceiling. Keep your chin a fist width's distance from your chest.

Keep your lower back on the mat during the entire motion.

Caution: Avoid pulling your head forward with your hands. Think of your hands as a head support only.

crunch crunch

11. Walk and Jog
Time 10:00

Description: Get into outdoor cardio with this combination of walking and jogging.
Tips

As your fitness level improves, increase your jogging time by 5 seconds each week.

Running on softer surfaces such as a track or a dirt path is easier on your legs and helps you avoid injury.

Starting Position: Start by walking for a few minutes to warm-up.
Movement:

Walk 40 seconds, and then jog for 20 seconds.

Alternate between walking and jogging for a total time of about 5 minutes.

Key Point: You can gradually increase the total time you walk and jog (6 minutes, then 7, etc.), or increase the proportion of time you spend jogging for (25 seconds, then 30, etc.).
Caution: When you begin this exercise, do your walking and jogging on level ground to avoid lower leg injuries

CAUTION: It is STRONGLY recommended that you see a physician for a complete medical examination before undertaking an exercise programme. Particularly if you have a family history of high blood pressure or heart disease, are over the age of 45, smoke, have high cholesterol, are obese, or have not exercised regularly in the past year. If at any time while exercising, you experience faintness, dizziness, pain or shortness of breath you should stop immediately. Glucose Ltd, owners of GetFit.com accepts no responsibility for any injury, illness or other harm caused to anyone attempting to follow GetFit.com workouts or exercises.