It’s Ab work today! To perform the flutter kicks, lay on your back-with your hands slightly under your butt for support. Then scissors your legs, one up one down, as fast as you can while maintaining form. (See picture)

This workout will have a 1:1 or 2:1 work/rest ratio depending on how long you rest between rounds.

PERFORM PER ROUND:

• 30 sec  – Crunches
• 10 sec – REST
• 20 sec  – Flutter Kicks

Rest 30 seconds – 1 minute between rounds

NUMBER OF ROUNDS:

• Beginner – 3
• Intermediate – 5
• Advanced – 7

This entire program, including the rest periods, is easily timed with your Gymboss miniMAX Interval Timer.