abs + kickboxing

@gold's castro, with daniel santero

6:00-6:30pm abs
6:30-7:15pm kickboxing

to give you an idea of what the abs class is like, here's an attempt at a rundown:
• plank position, for 10 seconds, squeeze abs and glutes as hard as you can.
-> repeat 10 times. on the last time, hold for 20 seconds.
-> child's pose
-> repeat 10 times. on the last time, hold for 20 seconds.
-> child's pose
• supine position, cross-body reach: hand to opposite foot:
-> 16 times left hand + right foot
-> 16 times right hand + left foot
-> 8 times left hand + right foot
-> 8 times right hand + left foot
-> repeat the cross-body sequence again

• supine position, hands below tailbone, legs up at about 45° or as low as you can w/o back pain
-> bring left leg in, then right leg, then both legs twice
-> repeat 4-count sequence 24 times
-> long extension stretch
-> repeat 24 times
-> long extension stretch

• plank position, cross body arm/leg lifts (left hand + right foot, then right hand + left foot)
-> about 24 of these
-> child's pose
-> 24 more
-> child's pose

• supine position, legs up reach and hip bump
-> reach, reach, reach... hip bump... hip bump...
-> repeat about 24 times
-> long extension stretch
-> left reach, right reach, center reach... hip bump... hip bump...
-> about 24
-> long extension stretch

• sitting with legs slightly bent, reverse crunches
-> reverse crunches from 90° to 110°
-> on the 8th one, hold at 110°
-> reverse crunches from 110° to 130°
-> on the 8th one, hold at 130°
-> reverse crunches from 130° to 150°
-> on the 8th one, hold.
-> break w/ long extension stretch
-> repeat the entire sequence.

-> hug your knees
-> knees to one side, look to the opposite side. switch and repeat.