Set 2
Super Set
Side leg raise
Jump jack squat
Sprinter situp
Rest 30 sec and repeat 3x
5x each leg
15x
20x
Step by step
1. Side leg raise
Start this exercise kneeling on a mat. Bring one leg straight out to the side, keeping it straight.
Keeping your balance with tight abs and forearms, lift the leg toward the ceiling, keeping your knee straight. Start with just lifting your leg off the floor and slowly work your leg higher up.
Hold for 1 seconds then return to start position. Complete all reps on one leg, then switch legs.
2. Jump jack squat
Start standing with your feet shoulder apart, hands at your chest. Start by going down in a squat.
Jump your feet out in a jump jack position, jump back and simultaneously bend your knees so you land in a squat position.
Repeat as fast possible.
Keep the weight in your heels, and try to keep your knees from going beyond your toes. ...
3. Sprinter situp
Want to be a speed demon without getting off the floor? Lie faceup with legs straight and arms by your sides, elbows bent at a 90-degree angle. Now, sit up and bring left knee toward right elbow. Return to the starting position. Repeat on the other side.