Day 1 - Abdominals Abs Exercise Floor Crunch Horizontal Leg Raise (floor) Hover (AKA plank) Workout Notes:

Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2 Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+ Day 2 - Abdominals Abs Exercise Floor Reach Abdominal Air Bike (see instructions) Side Hover Workout Notes: Side hover - hold each side for a count of 45 seconds Bicycle exercise: 1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 12-16 reps. Day 3 - Abdominals Abs Exercise Floor Crunch Floor Reach Advanced Hover (see instructions) Workout Notes: Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2 Advanced hover instructions: Sets 3 3 1 Reps 20 15 3 mins Sets 3 3 3 Reps 15 15-20 45 seconds Sets 3 3 3 Reps 20 15-20 MAX time

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Regular hover postion for 1 min Extend right leg out straight for 30 seconds Extend left leg out straight for 30 seconds Extend right arm out straight for 30 seconds Extend left arm out straight for30 seconds