planks - derekkuryliw.com€¦ · 28/09/2016 · 1) 20 bicycle crunch, 20 constant tension crunch,...
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1) 20 bicycle crunch, 20 constant tension crunch, 1 min plank
2) 20 alt scissor crunch, 20 reverse crunch, 1 min plank
3) 20 twisting crunch, 20 butterfly crunch, 1 min side plank ea side
4) 20 runners crunch, 20 jackknife crunch, :30 min pulsing plank ea side
5) 30 bicycle crunch, 30 constant tension crunch, 1:15 min plank
6) 30 alt scissor crunch, 20 reverse crunch, 1:15 min plank
7) 30 twisting crunch, 20 butterfly crunch, 1 min side plank ea side
8) 30 runners crunch, 20 jackknife crunch, :30 min pulsing plank ea side
9) 40 bicycle crunch, 40 constant tension crunch, 1:30 min plank
10) 40 alt scissor crunch, 30 reverse crunch, 1:30 min plank
11) 40 twisting crunch, 30 butterfly crunch, 1:15 min side plank ea side
12) 40 runners crunch, 30 jackknife crunch, :45 min pulsing plank ea side
13) 50 bicycle crunch, 50 constant tension crunch, 1:45 min plank
14) 50 alt scissor crunch, 30 reverse crunch, 1:45 min plank
15) 50 twisting crunch, 30 butterfly crunch, 1:15 min side plank ea side
16) 50 runners crunch, 30 jackknife crunch, :45 min pulsing plank ea side
17) 60 bicycle crunch, 60 constant tension crunch, 2 min plank
18) 60 alt scissor crunch, 40 reverse crunch, 2 min plank
19) 60 twisting crunch, 40 butterfly crunch, 1:30 min side plank ea side
20) 60 runners crunch, 40 jackknife crunch, 1 min pulsing plank ea side
21) 70 bicycle crunch, 70 constant tension crunch, 2:30 min plank
22) 70 alt scissor crunch, 40 reverse crunch, 2:30 min plank
23) 70 twisting crunch, 40 butterfly crunch, 1:45 min side plank ea side
24) 70 runners crunch, 40 jackknife crunch, 1 min pulsing plank ea side
25) 80 bicycle crunch, 80 constant tension crunch, 3 min plank
26) 80 alt scissor crunch, 50 reverse crunch, 3 min plank
27) 80 twisting crunch, 50 butterfly crunch, 2 min side plank ea side
28) 80 runners crunch, 50 jackknife crunch, 1:30 min pulsing plank ea side
DerekKuryliw.com/28-day-burn-download/
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Side Plank– beginner, intermediate and advanced versions
Plank– flat back, pressure on elbows and toes
Side Pulsing Plank– slowly drop hips to floor and then return to top
Planks
Copyright 2016 Derek Kuryliw
Twisting/Alternating Crunches
Bicycle Crunch– Touching elbow to opposite knee while exhaling
then twist to other side
Alternating Scissor Crunch– With one leg down, kick up other leg and
crunch up reaching towards ankles. Hands and shoulders stay up
the entire time.
Copyright 2016 Derek Kuryliw
Twisting Crunch– One side at a time, place your ankle on the oppo-
site knee. Crunch up using your elbow to touch the opposite knee.
Runners Crunch– An advanced version of the bicycle crunch. Com-
plete a 1/2 crunch twisting towards opposite knee which will bend
slightly towards your abdomen.
Twisting/Alternating Crunches
Copyright 2016 Derek Kuryliw
Lower Abs
Constant Tension Crunch– Touching elbows to knees then lower
shoulders and legs without touching the ground.
Reverse Crunch– Starting with straight legs and feet 3-5”offground,
roll hips as far back as possible trying to touch knees to shoulders.
Copyright 2016 Derek Kuryliw
Butterfly Crunch– Starting with touching and hands over head, roll
shoulders forward and brings hands to reach for feet as you bring
your knees towards your chest
Jacknife Crunch– Starting with hands by your sides with straight legs
and feet 3-5”offground,bringkneestoyourchestasyourollshoul-
ders forward and reach past your knees
Lower Abs
Copyright 2016 Derek Kuryliw