Absolute Power Workout

Six turbo toners designed by Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ.

So grab your yoga mat and do the circuit twice, three alternating days a week!

Clamp (Targets back, abs, obliques, inner and outer thighs)

  1. Lie face up on the floor with your arms and legs extended upward; lift head, neck and shoulders off floor
  2. Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout
  3. Return to start, squeezing palms together and legs together
  4. Do 10 to 12 reps

Sprinkler (Targets back, abs and obliques)

  1. Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward
  2. Rotate torso to right, sweeping left arm across body to tap left palm to right palm
  3. Return to start, then repeat to left to complete 1 rep
  4. Do 10 to 12 reps

Skinny Dip (Targets back, abs, obliques, butt)

  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you: extend right arm over head
  2. Lift hips off floor; then raise bent right leg a few feet.  Make it easier: keep knees together
  3. Keeping right leg lifted, dip hip to floor
  4. Do 10 to 12 reps, switch sides and repeat

Wiper Plank (Targets back, abs, butt and legs)

  1. Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders.  Clasp hands together
  2. Lift right leg behind you as high as you can, then lower it without touching toes to the floor and bring it out to the right side.
  3. Return right leg to center then repeat without touching toes to the floor
  4. Do 10 to 12 reps

Twister (Targets shoulders, back, abs, obliques and hamstrings)

  1. Stand with feet hip width apart, elbows bent out to sides and hands touching behind head, keeping back flat, hinge forward from hips so that upper body is parallel to floor.
  2. Rotate torso to face right.  Pause, return to center, pause again, then rotate to the left to complete 1 rep
  3. Do 10 to 12 reps

Jackknife (Targets shoulder, back, abs, obliques, legs)

  1. Stand with feet shoulder width apart, arms extended overhead, lift right leg about a foot off floor, toes pointed
  2. Hinge forward from hips and reach hands to toes
  3. Keeping right foot lifted and back flat throughout, straighten up  to standing position as you lift arms overhead, then place right foot on the floor.
  4. Switch sides and repeat.  Do 10 to 12 reps, alternating sides

Fitness Magazine
September 2012

    SUPERSCULPTING WORKOUT 4

    This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)
    Obliques and Deep Abs               

    CRISSCROSS
    – targets abs and obliques (triple the toning for your obliques compared with a standard crunch)

    1. Lie face up on the floor with elbows bent out to sides at shoulder level, hands touching behind ears and knees bent, feet flat
    2. Crunch up, lifting feet off floor and rotate torso toward right as you bring your right knee into chest, simultaneously extend left leg diagonally up at a 45 degree angle
    3. Keeping torso and legs lifted, switch sides and repeat to complete 1 rep
    4. Do 10-12 reps, then move on to the Roll – Up

    ROLL – UP
    – targets deep abs ( 26% percent more ab flattening than a typical crunch)

    1. Lie face up on floor with arms extended behind your head, palms up
    2. Engaging abs, raise arms overhead and slowly lift shoulders and then torso off floor, hinge forward at hips to reach hands to touch toes.  MAKE IT EASIER: Place a folded towel or pillow under lower back for support
    3. Slowly reverse motion back to start
    4. So 10-12 reps, then return to CrissCross

    Continue alternating sets until you have done 3 sets of each exercise

    Fitness Magazine September 2011