The Lean Body Blueprint

Transcription

1 The Lean Body Blueprint 1

2 RICHARD HUNTLEY The Lean Body Blueprint How to get from where you are now, to the best shape of your life! 2

3 Copyright Richard Huntley All rights reserved. Richard Huntley is hereby identified as author of this work in accordance with Sections 77 and 78 of the Copyright, Designs and Patent Act He asserts and gives notice of his moral right under this Act. Medical & Personal Disclaimer Any application of the recommendations set forth in this website or , is at the reader's discretion and sole risk. The instructions and information offered is for people in good health. Anybody with medical problems of any nature should see a doctor for advice before starting a diet or exercise program. Even if you contain no identified health problems, it is worthwhile to seek advice from your doctor/s ahead of making important changes to your lifestyle. Published by: Ridgeway Media Limited The Old Post Office 2 Turnball Chiseldon Swindon Wiltshire SN4 0LJ 3

4 Table of Contents Meet the Author...7 Introduction...9 The Warm Up...12 Key Benefits of Warming Up: Stretching...14 Key Benefits of Stretching: RH Martial Fitness Tips...16 RH Martial Fitness Stretch Routine...18 Single Stretch Pair Stretch RH Martial Fitness Cardiovascular Workout...38 One Person Workout Cross March/Jog Hand Taps Star Jump to Squat Thrust...42 Side Step to Squat Pair Workout Knee's Up

5 Advanced Squats Leg Jumps RH Martial Fitness Free Weights...63 Front Jab Front Cross Rapid Strikes Side Arm Lifts Forward Lunges Half Squats RH Martial Fitness Pad Workout...78 The Cross Punch The Front Jab The Upper Cut The Hook Duck and Punch Duck and Punch Variation...94 Cross Punch March The Roundhouse Kick The Front Kick

6 The Knee Strike Cross Punch Underneath Sit-up Cross Strikes RH Martial Fitness Abdominal Workout One person workout Hand Slide Sit-up Touch Head Sit-up Leg Snaps Leg Bend Crunches Fold Ups Leg Lift with Pillow Pair Workout Hand tap Sit-up Leg Pushes Pair Tap Sit-ups

7 Meet the Author Richard Huntley has been training in the martial art of Jujutsu for over 18 years and is a very talented and experienced young man only being 27 years of age. Illustration 1: Richard Huntley receiving his first Gold He has had a successful career so far in the sport side of Jujutsu with having the chance in 2007 to compete for his country Great Britain in the World Martial Arts Games, on his international début he came away with a Bronze medal. 7

8 Leading up to the games Richard had created many of his own workout routines in which he shares with you in this book. Richard is dedicated in being a full time professional instructor in which coaching many junior national medallists in sport Jujutsu. Having medals around your neck is great but at the same time Richard believes that is not for everyone and has recently completed his martial arts Level 3 qualification in Sport Coaching, which is one of its kind for qualified martial art instructors. This shows that he is a true all round martial artist and teacher. RH Martial Fitness Was Born When i got back from the games people saw what great shape i was in and i kept hearing the stories of so many frustrated people not knowing what they need to do to get the bodies lean toned and functionally fit. I decided to reach out and give a helping hand. Now i knew that the average guy or lady didn t want to train for hours a day like i did but rather they just wanted to know what exercises and nutrition they needed to get themselves in the best shapes of their lives. More and more people were seeing body transforming results to the point where i had to share my knowledge on a wider scale and let the people know it s not about eating less and exercising more. It s about eating smart and exercising smart. 8

9 Introduction Welcome to the Lean Body Blueprint Let me just firstly thank you for purchasing this book. You have made a great choice on investing in yourself. You see there is only one of you so you need to make sure that you look after yourself so you can lead a better-improved lifestyle. Now with that comes my job, as you know by now fitness is a huge important part of our society and with increasing obesity levels raising the risk of poor health is very common. People don t always like to do exercise because they find that it is more of a chore than anything. Well let me tell those people, they are right! If you think that exercising is a chore it soon becomes one. This is why I have created this book to help not just only fitness benefits for people but some tips on how to develop these techniques into a self-defence perspective as well. I believe it is good to have an understanding of the specific techniques I show in this book to help people underline the principles behind them. 9

10 You see everyone of all abilities can use this book to help them progress, obviously if you re a new comer to common exercise you will adapt in this book what works for you when training, and if you are more used to fitness you can adapt your workout to more repetitions to increase difficulty. I am here to introduce you to a different outlook on fitness. As you know by now I am a martial artist and I have had the opportunity to train with some superb people in martial arts, which so far has been great influences in my life. Over the past few years I have developed and incorporated my fitness routine with a martial art theme so I believe you get the best out of both sides. My job is to make fitness fun for every work out that s why I have developed these specific techniques in the book to let you experience and have fun while working out and learning key defence techniques for either freely on your own or with a training partner. If you want to lose weight and get in shape this book will help you on your way to achieving that goal or if you feel you may want to tone up your muscles that s great, there are many techniques in this book to help you with fitness goals you have. Overall it s an all around body workout with a lot of unique workouts and fun and 10

11 enjoyment. In closing, to be fit and functional you have to be dedicated to eating right, stretch regularly and most of all exercise correctly. After this commitment you have made to these three main factors, you will start to notice a change in your lifestyle and how you feel about yourself. To your success Richard 11

12 The Warm Up The warm up is actually one of the most important areas of fitness to work on, which so many people tend to half-heartedly proceed with the minimal warm up. The problem I have discovered is that most people get fed up of their same boring warm up routine, now this is my job to help make your fitness routine more fun and exciting and for you to look forward to every time you are about to exercise. The main point of warming up the body is to have increased body temperature, which will prevent the potential for muscle and connective injuries. Also the warm-up prepares the cardiovascular system for its workload, and mainly helps the heart and blood vessels adjust to the body's increased demands for blood and oxygen. 12

13 Key Benefits of Warming Up: Loosens any stiff muscles in the body. Generates warmth in the muscles. Builds muscle elasticity. When done properly, it can dramatically improve your performance. Improves coordination between the body s joints and muscles. 13

14 Stretching Having a certain extent of flexibility will improve everybody s life, to get the best out of your RH stretch routine you must follow the correct warm up procedure before starting your stretches. Plus use these stretches to cool down also. Stretching is important for people of all ages! One of the greatest benefits of stretching is that you re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. 14

15 Key Benefits of Stretching: Enhances the body s ability to learn and perform skilled movements. Prevents risk of injury to joints, muscles, and tendons. Releases stiff and tense muscles in the body. Increases your flexibility. Improves mental and physical relaxation overall. 15

16 RH Martial Fitness Tips Stretching should never in any case cause pain, especially in the joints. If you experience some pain, you are probably stretching too far. Stretch to the point of mild discomfort or a mild pulling sensation, but remember never to feel a pain factor. Try not to bounce into a stretch this can cause your muscles to tighten up, increasing the chance of your risk of injury. The idea of a good stretch is to Stretch in a slow and steady motion taking as much time as you need. An important thing to remember when stretching is to not hold your breath. Try to breathe normally, in through the nose and out through the mouth. This will make your stretching a more relaxing experience and get the best out of your body. One of the main points, which I mentioned before, is to take your time. There should be no rush when stretching and as long as you follow the instructional guide to good stretching inside you will see why you need to take your time. In closing this section a good point to remember is not to compare yourself with others. Everyone has different degrees of flexibility, 16

17 and as long as you enjoy and keep practising the correct stretch method you will be right on track to increase your flexibility each time you practice. 17

18 RH Martial Fitness Stretch Routine Single Stretch Position one leg straight while the other leg is bent, make sure you keep both feet flat on to the floor with an upright straight back posture, while making sure not to bounce. Widen your legs to increase the stretch. 18

19 Keep your feet placed flat on the floor with the toes pointing in a near forward direction while bending the front leg slightly. The top half of the body is upright with shoulders slightly back. 19

20 Bend slightly down placing both hands on the back leg while keeping the front leg straight out right and raising the toes in an upwards direction. 20

21 Crouch down with the one leg and keep the other leg positioned straight while making sure to keep the toes pointing upwards with the straight leg to help stretch the hamstring plus the calf muscle down the leg. 21

22 Continuing on with this leg stretch reach down the straight leg and hold the toes. To make the stretch easier grab your ankle instead of the toes. 22

23 Sit down on to the floor with heels touching together and keeping the back straight. To increase the stretch bring your knees towards the ground while holding on to your feet keeping them towards your body. 23

24 Kneel down on to the floor with your feet placed either side of your buttocks, slowly begin to lean back until you feel the stretch increase enough hold for a few seconds then release the stretch. 24

25 Position yourself to all fours and then slowly slide your knees in the outwards direction while keeping your feet together and trying to place your pelvis towards the floor. 25

26 Keep one leg straight backwards while the other bent in front of the top half of your body. Make sure you have your head postured nicely up and exhale to relax. 26

27 Lie on to the floor first with your chest down and then push upwards with your hands while keeping your hips on the floor, look straight ahead and relax. 27

28 Place one arm across the chest while supporting behind your elbow with the other arm. Keep your top half of the body upright and look directly forward. 28

29 Reach one arm behind your head while grabbing your elbow with the other hand and press gently downwards to stretch the tricep muscle. (Reverse angle picture) 29

30 Bend both arms at the elbows while one hand positions with the smallest finger at the top the other hand grabs the top part of the palm assisting the wrist stretch motion. 30

31 Pair Stretch Kay lifts one leg while facing towards Richard. Richard supports with his hands with one on the leg lifted by the ankle and the other holding Kay s hand for extra support with her balance. To increase the stretch raise the leg higher. 31

32 Kay lifts one leg while turning to a side angle plus keeping the heel away from Richard. Richard supports with his hands with one on the leg lifted by the ankle and the other holding Kay s hand for extra support with her balance. To increase the stretch raise the leg higher. 32

33 First relax with both legs straight and spread apart with Kay s legs on the inside while Richard has his on the outside. Keep an upright posture with the top half of the body facing towards your partner. 33

34 Richard then holds both of Kay s hands. 34

35 Richard continues to slowly pull Kay to her forward s direction while Kay leans in that direction. 35

36 Kay then proceeds to swap roles and pull Richard in his forward direction. Richard and Kay both make sure then slowly exhale while they lean forwards for complete relaxation. 36

37 Finally both Richard and Kay relaxes back to where they first started at the beginning of the stretch. 37

38 RH Martial Fitness Cardiovascular Workout One Person Workout Cross March/Jog First start with a relaxed posture while controlling your breathing. 38

39 Beginners: Start with a light march on the spot raising one knee and touch it with the opposite hand and then repeat this in a repetitive motion. Advanced: Speed the motion up while lifting the knees high. 39

40 Once finished make sure you take some big inhales and exhales to control your breathing. 40

41 Hand Taps This time the exercise is exactly the same as the previous one before except you now have to touch your hands together underneath either leg that is being raised. 41

42 Star Jump to Squat Thrust Start with an upright with head looking forward position. 42

43 Then continue to proceed with lifting both arms in the air while spreading your legs apart at the same time to create a star jump in one motion. 43

44 You then need to come back to the position where you first started in an upright stance. 44

45 Continue by crouching down bending the legs while placing both palms of the hand on the ground. 45

46 Now while keeping both of your hand on the ground for balance, jump both of your legs back at the same time. Try to keep your head upright and looking forward. 46

47 From there spring your legs back to the same crouched position as before while still looking forwards. 47

48 Finally stand back up to your original first position in this exercise. This is a superb exercise that test the main muscles in the body. 48

49 Side Step to Squat Start by having your body upright with legs apart and hands ready for action plus looking forwards. 49

50 Side step to one side crouch down and touch with the same hand which way your heading in direction. 50

51 Continue to stand back up and side step exactly the same but this time to the other side. 51

52 Touch down with the hand on the same side as the direction you are heading and continue with the routine. 52

53 Pair Workout Knee's Up Richard places his hands in front of Kay at a substantial height for her workout. 53

54 Kay then lifts one knee up to the height of touching Richard s furthest away hand. As you can see Kay likes to keep her hands up for good balance. 54

55 Kay then continues the routine by changing legs this time. 55

56 You then continue with this exercise while adjusting the height of the hands to suit you. To increase difficulty jog at a quick pace with knees high in a high up motion. 56

57 Advanced Squats Firstly both Richard and Kay stand in the same direction while Richard is directly behind Kay in arms length distance. Richard places the palms of his hands on both of Kay s shoulders. 57

58 Kay then squats down keeping her back straight and head up while Richard stills has his hands on both of Kay s shoulders. Notice that Kay s legs are over shoulder width apart and both of her feet are placed flat on the ground. 58

59 Next Kay will straighten her legs back to where she began while Richard puts slight pressure on her shoulders with his hands, Kay keeps good posture and continues to look directly forward. This pair exercise works mainly the legs but to advance in cardio training increase the speed of the squats. 59

60 Leg Jumps To start in this cardio exercise Kay positions on all fours with both of her feet placed together flat on the ground. Richard places both of his hands on Kay s back for balance and then positions both of his feet on one side of Kay s legs. 60

61 Richard then hops from one side of Kay s feet to the other, notice how Richard keeps his feet closely together and also bends his legs for maximum potential on the jump and landing. 61

62 Richard finally lands on the other side of Kay s feet. The key with this exercise is not to try and jump to high when new to this workout. First start out and then gradually repeat until you feel confident to raise the legs higher. 62

63 RH Martial Fitness Free Weights If you do not have Hand Weights that is no problem at all. The best way is just to improvise for now with a small bottle of water in either hand. Front Jab Start with a relaxed stance preferably one leg in front with the other behind and making sure the feet are flat on the ground. You will notice that Richard has both hands up ready for action and the front hand is the same side as the leading leg. 63

64 Here s a close up of the upper body with relaxed shoulders and gripped weights. 64

65 Firstly Richard leads with a straight jab off of the front hand as shown. Notice how the hand has turned its position from the start to finish with the straight jab. Make sure you try to avoid locking your arm out completely straight as is will damage the elbow joint in time. 65

66 Front Cross Start exactly the same as the straight jab stance with shoulders relaxed and head looking forward with both hands up ready. 66

67 This time the strike is off of the back arm called a cross punch. Turn the hand just like before with the jab when delivering the strike. 67

68 Rapid Strikes This time place both hands level in height with fingers facing each other. 68

69 Push one hand out but this time keep the hand positioned the same all the way through the strike. 69

70 Continue to change hands pushing out making sure you are keeping a good set pace. To increase difficulty speed up the process and jog on the spot while striking out and introduce slightly heavier weights if needed. 70

71 Side Arm Lifts Begin with upright straight stance with feet around shoulder width apart from each other. Grip the free weights by either side of your body keeping your head up straight and looking forwards. 71

72 Next lift both arms together at the same time making sure to still keep your upper body nice and straight. This exercise is just like when a bird places out their wings. 72

73 When finishing the motion after each repetition notice how Richard does not place his weights against his sides when bringing his arms downwards, this is so you still keep the muscles in the arms working. 73

74 Forward Lunges Stand with your back straight and your feet should be shoulder width apart. Grip hold of the weights by your sides. 74

75 Next slowly take a step forward with one leg and then bending the knee of the leg. Proceed with lowering the back leg so that the knee is just slightly off the ground. Hold and then push off with the leading leg and change legs. 75

76 Half Squats Start off just like before with feet shoulder width apart from each other and the weights gripped either side of your body looking straight ahead. 76

77 Next point bend the knees and hips so you progress to a half squat and then return to the starting position. 77

78 RH Martial Fitness Pad Workout If you do not have any type of focus pad equipment you can always first practice light tapping your partners hand with focus. You will find that Focus Pads and striking glove are available in leading sports shops also some local sport shops. The Cross Punch First start with both of your hands up for a guarded stance, with your same leg forward as your leading hand ready and focused on the pad. Notice how Richard holds the pad at a slight angle facing towards Kay s striking hand. 78

79 Next work off your far hand striking across towards the pad aiming to strike the black spot on the middle of the pad. Make sure you completely straighten out your arm for any punch at all because it will cause damage to the elbow joints. Also note to that when doing any type of punch close the fingers first then tuck the thumb in underneath the fingers comfortably. 79

80 Pull your hand back to starting position while a guarded stance. 80

81 The Front Jab Start exactly the same as the cross punch with a nice tight guard stance with the hand up ready to strike. Notice this time how Richard faces the pad at a straight position for Kay to maximise her striking accuracy. 81

82 Kay fires off her leading hand for the jab to hit straight on to the black spot on the pad. Try to keep your other hand guarded up as Kay shows here. 82

83 Once Kay has cleanly struck the pad she immediately pulls back her leading arm straight back to her first guarded stance. 83

84 The Upper Cut As you notice the angle of Richard s pad is totally different to the previous angle shown. Notice how the pad is pointing more towards the ground because with this type of strike it will be going in an upward direction. 84

85 Kay bends her knees to lower herself for the line up to strike the pad efficiently, brings her far hand in a swiping up direction aiming every time for the black spot on the pad. 85

86 Kay finishes by bringing her striking hand straight back to starting guarded position. Note: That this routine is great for the legs workout as you are squatting down slightly to get the angle for the strike. 86

87 The Hook Start by holding the pad as shown by Richard at a side angle for what ever side your partner is deciding to strike with. 87

88 Kay uses her hip motion to fire around her strike making sure she has the correct bend in the arm as shown by Kay here to complete the hook strike. 88

89 Finish by pulling back your striking hand to the position where you first started. 89

90 Duck and Punch Kay begins with her hands held up guarded ready to strike the pad with the same foot forward as her leading hand. 90

91 Richard goes for the swipe to try and touch Kay s head in an across swipe motion. Kay bends her knee to drop herself low enough to miss the over coming pad. Make sure to start slow to get use to the motion of the technique and then to increase difficulty speed up the swipe action. 91

92 Richard then brings the pad straight back to punching position after he has worked the swipe over Kay s head. Kay then lands her cross strike to the positioned pad as shown. 92

93 Finish the complete array of motions back to where you originally started from and then begin again when ready. 93

94 Duck and Punch Variation As you first notice Richard has his pad at a different angle this time to deliver his first motion differently. 94

95 Richard fires a straight jab towards Kay s head while doing so Kay bends her knees just like before making it enough to avoid making contact with Richard s pad. 95

96 Richard automatically brings her pad back to striking position for Kay to make contact with her strike. 96

97 Kay then brings her hands back to guarded position where she first began. Both of the duck and punch variations are great for not only getting fit but also both concentration and coordination skills. 97

98 Cross Punch March Start with the pad holder holding both pads up in line with the opponent s hands as Richard shows. Kay has both of her hands up equal ready to strike the pads. 98

99 Next Kay strikes across with one hand while she lifts her opposite leg at the same time. So she works the legs, hips and arms at the same time. 99

100 Kay continues to repeat but the other side this time. You will find that when done at an efficient speed it will help with your coordination skills very well. 100

101 Once Kay has continued the repetition of this exercise and feels ready to finish the workout she brings herself back to her breathing point where she first started. 101

102 The Roundhouse Kick First Kay holds the pad at a side angle for Richard to line up the roundhouse kick. 102

103 Richard then bring his rear leg around firstly keeping his kicking leg bent before he delivers the kick. Richard makes sure he keeps his hands up for a guarded position so it helps him with his balance when kicking. Notice how Richard turns his leading foot slightly to his left so he can get that turning motion more efficiently. 103

104 Next to deliver the kick correctly Richard straightens the kicking leg until he makes contact with the pad. Notice how Richard strikes the pad with the top of his foot, making sure he does not stub his toes when kicking the pad. 104

105 Richard ends the kick by bringing his kicking leg back to position while he also straightens up his leading foot back to where it was originally. 105

106 The Front Kick Start in the same stance as the previous roundhouse kick with one foot in front and the other behind. Kay holds the single pad with both hands at a straight angle in front of Richard keeping the pad flat for the kick to proceed. Notice how Kay has a nicely placed strong stance so she has good balance when holding the pad. 106

107 Next Richard brings his kicking leg up firstly keeping it bent and making sure the knee is inline with the pad he is aiming for. 107

108 Richard then straightens out his leg until making contact with the pad, but making sure he does not straighten his leg out completely so he does not lock his knee joint. 108

109 Richard returns his kicking leg back to starting position. 109

110 The Knee Strike Richard starts by positioning himself in a correct distance away from the pad so he knows he can make contact effectively. Kay holds both of her pads in the direction of Richard s knees. Notice how Kay holds one of the pads behind the other so she can have maximum comfort and support when the knee makes contact with the pad. 110

111 Richard then keeps his hands placed up for good balance and accurately keeps his leg bent so it shows the knee where he strikes the pad correctly and returns back to original stance. 111

112 Cross Punch Underneath To start Kay lays down on her back with her hands lined up ready for her time to start striking. Richard holds both pads over Kay inline with her hands. 112

113 Kay starts off by striking across towards the pad trying to hit the black spot every time. 113

114 She then continues with following up striking across with the other hand. 114

115 Once Kay has completed an array of strikes for enough time she goes back to her starting position to have a break. 115

116 Sit-up Cross Strikes To start Kay tucks her feet on the inside of Richard s knees for support and grip when proceeding with the sit-up. Richard holds the pads at a slight inside angle as when standing for the cross punch. 116

117 Kay begins by producing the sit-up first and then following up by delivering her first cross punch to the pad. 117

118 Next Kay follows with her next hand to cross punch the pad. Kay makes sure she turns her hips so she can get enough leverage with any cross strike she does. 118

119 Kay then returns to her original starting position. Notice how when doing each sit-up Kay strikes the pads twice. To make it more difficult for you, increase the amount of strikes done to the pads for each sit-up. 119

120 RH Martial Fitness Abdominal Workout One person workout Hand Slide Sit-up If you are not used to sit-ups this is the one to start with. First with your back laid flat on the ground while your hands are placed palms down on your thighs. Keep your legs bent and both feet flat on the ground. 120

121 Next keeping both of your arms straight slide your hands up on either leg towards your knees, making sure to try and keep your feet flat on the ground. 121

122 To complete the sit-up slowly come back down to your starting position sliding your hands back to their original place. 122

123 Touch Head Sit-up Start with your fingertips touching on the sides of your head while keeping your legs bent and feet placed flat on the ground. 123

124 Next bring your head in the direction towards your knees, stopping when your head is inline with your hips. Try and keep your feet flat on the ground and knees bent. 124

125 Finally slowly bring yourself back down to start position. To reap the benefits of the sit-up work slower than faster so we keep the abdominal muscles working for longer. 125

126 Leg Snaps To begin sit on the ground place each hand on the sides of your body for balance and support. Next bend your legs and keep your feet touching together. 126

127 Continue with straightening out your legs together at the same time making sure to keep your feet still placed together. Slightly lean back to work the abdominals and keep supporting with your hands on the ground as shown. 127

128 Retrieve your legs back to starting position. Try not to hunch over with your back, try and keep your head up looking straight forward. 128

129 Leg Bend Crunches To start lay your back on the ground with your legs bent inline with your hips and ankles crossed as shown. Place your fingertips on the sides of your head. 129

130 Next bring your head towards your knees. Try and avoid a rocking motion when excising the crunch. 130

131 Bring yourself back down slowly to starting position. 131

132 Fold Ups To start relax laying flat on the ground with both your hands above your head and legs out flat. Remember to control your breathing before starting. 132

133 Next bring your legs up together also your hands. Position them at a meeting point in the middle section of your body. 133

134 To complete to first fold up bring both your legs and arms back down together, but do not place them back down on the floor until finished with a flurry of repetitions. If that is too difficult bring yourself back to the original position to relax and do one at a time. 134

135 Leg Lift with Pillow First grab a pillow but make sure its not too big just enough to be placed between your knees. Lay down flat with your legs bent and the pillow position in between them. Keep your arms flat on the ground by the side of your body. 135

136 For the next part you need to keep your arms flat on the ground while raising your hips in an upward direction. 136

137 Bring your hips back down to the beginning where you started. 137

138 Pair Workout Hand tap Sit-up Kay lays on her back with her knees bent and feet placed flat on the ground on the inside on Richard s knees. Richard holds his hands up ready for Kay to begin. 138

139 Kay produces the first sit-up and taps the first hand of Richard s across her body to make it more challenging. 139

140 Kay then continues to follow up with the next across tap to Richard s other hand. 140

141 Kay completes by returning back to her starting point. 141

142 Leg Pushes Kay stands with her feet shoulder width apart while Richard lays down flat on his back and grabs hold of Kay s ankles. Richard keeps his feet together and lifts them off the ground. 142

143 Richard lifts his legs towards Kay until she can then grab hold of Richard s ankles. 143

144 Kay then pushes away on Richard s ankles towards the ground. 144

145 Richard returns his legs back down to their original position not letting them touch the floor. 145

146 Pair Tap Sit-ups To start Kay has her legs on the inside and Richard has his on the outside making sure both of their feet are flat on the ground while both of their legs are bent. Both have their fingertips on the side of their heads ready to begin the exercise. 146

147 They both come up together for the first sit-up and tap hands across together. 147

148 Next they both return back down to their original point. 148

149 They follow up with the same repetition as before but this time they tap across on to the other hand. 149

150 In the final stage they bring themselves back down to complete the first pair repetition of this exercise. The key is to work as a team encouraging each other together and not to make things competitive. Try and have a set target of repetitions to do. At the end of your workout also cool down with the stretch system. 150

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