This PDF/printout was generated using Anytime Fitness. Get access at www.fitnessbuilder.com. printed 01/21/16 10:35PM Anytime Fitness My Anytime Fitness Workout © 2016 Anytime Health, LLC Notice: This PDF was created and prepared by Anytime Fitness and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by Anytime Health, Anytime Health takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. Spring Break Bod - Core + Flexibility Squat Chop Legs 1 - Start in a squat position with your arms straight overhead. 2 - Stand upright, raising one knee up to hip height and lowering your arms straight down to the outside of this knee. • Lower back into the squat with arms overhead and repeat. • Complete all reps on one side before switching to the other side. Back Stretch 1 - Start on all fours on the floor with your back slightly rounded. 2 - Arch your back, pulling your abdominals up and in, raising your shoulders and lowering your head. One Leg Front Bridge Lower Back • Lie face down on the floor with your legs straight and arms tucked in by your sides. 1- Raise your body off the floor, resting on your toes and forearms. 2 - Now raise one leg straight up off the floor. • Keep your body in a straight line and your back neutral/flat. • Hold, then lower yourself back to the floor and repeat. • Alternate sides with each rep. Bicycle Crunch Abs • Lie on your back with your legs straight and your hands to the sides of your head. 1 - Raise your head and shoulders, bringing one knee towards your chest and the opposite elbow to this knee, twisting your torso. 2 - Lower your upper body and leg to the floor and repeat to the opposite side, using your other leg. • Alternate sides with each rep. Twist Abs 1 - Stand upright facing to one side holding a handle in both hands at waist height. 2 - Twist to the opposite side, turning your head & shoulders. • Twist back to the starting side, moving your hips and shoulders, not your arms. • Complete all reps on one side before switching to the other side. SUB: Tubing Dead Bug Abs 1 - Lie on your back with your knees bent and feet raised with your arms straight up over your chest. 2 - Lower one leg and the opposite arm straight down toward the floor, keeping the other leg and arm steady. • Raise the leg and arm back to the upright position and repeat with the opposite leg and arm. • Alternate sides with each rep. 90:90 Stretch 1 - Lie on your side with your arms together on the floor in front at shoulder height. 2 - Raise one arm straight up to a 90 degree angle and look up at your hand. 3 - Lower this arm straight down to the floor on the other side. • Return this arm back to the start position. • Perform on one side, then switch to the other side. Alternate sides with each rep. Side Bridge Crunch Abs 1 - Prop your body up off the floor on your forearm with your legs straight out on top of one another with your top hand to the side of your head. 2 - Lower your top elbow down towards the floor, twisting your torso to this side. • Twist your torso and raise your elbow back up to the start position and repeat. • Complete all reps on one side before switching to the other side. Bicycle Crunch Abs • Lie on your back with your legs straight and your hands to the sides of your head. 1 - Raise your head and shoulders, bringing one knee towards your chest and the opposite elbow to this knee, twisting your torso. 2 - Twist to the opposite side using your other leg and elbow. • Alternate sides with each rep. Page 1 of 2