1) 20 bicycle crunch, 20 constant tension crunch, 1 min plank

2) 20 alt scissor crunch, 20 reverse crunch, 1 min plank

3) 20 twisting crunch, 20 butterfly crunch, 1 min side plank ea side

4) 20 runners crunch, 20 jackknife crunch, :30 min pulsing plank ea side

5) 30 bicycle crunch, 30 constant tension crunch, 1:15 min plank

6) 30 alt scissor crunch, 20 reverse crunch, 1:15 min plank

7) 30 twisting crunch, 20 butterfly crunch, 1 min side plank ea side

8) 30 runners crunch, 20 jackknife crunch, :30 min pulsing plank ea side

9) 40 bicycle crunch, 40 constant tension crunch, 1:30 min plank

10) 40 alt scissor crunch, 30 reverse crunch, 1:30 min plank

11) 40 twisting crunch, 30 butterfly crunch, 1:15 min side plank ea side

12) 40 runners crunch, 30 jackknife crunch, :45 min pulsing plank ea side

13) 50 bicycle crunch, 50 constant tension crunch, 1:45 min plank

14) 50 alt scissor crunch, 30 reverse crunch, 1:45 min plank

15) 50 twisting crunch, 30 butterfly crunch, 1:15 min side plank ea side

16) 50 runners crunch, 30 jackknife crunch, :45 min pulsing plank ea side

17) 60 bicycle crunch, 60 constant tension crunch, 2 min plank

18) 60 alt scissor crunch, 40 reverse crunch, 2 min plank

19) 60 twisting crunch, 40 butterfly crunch, 1:30 min side plank ea side

20) 60 runners crunch, 40 jackknife crunch, 1 min pulsing plank ea side

21) 70 bicycle crunch, 70 constant tension crunch, 2:30 min plank

22) 70 alt scissor crunch, 40 reverse crunch, 2:30 min plank

23) 70 twisting crunch, 40 butterfly crunch, 1:45 min side plank ea side

24) 70 runners crunch, 40 jackknife crunch, 1 min pulsing plank ea side

25) 80 bicycle crunch, 80 constant tension crunch, 3 min plank

26) 80 alt scissor crunch, 50 reverse crunch, 3 min plank

27) 80 twisting crunch, 50 butterfly crunch, 2 min side plank ea side

28) 80 runners crunch, 50 jackknife crunch, 1:30 min pulsing plank ea side

DerekKuryliw.com/28-day-burn-download/ ‎

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Side Plank– beginner, intermediate and advanced versions

Plank– flat back, pressure on elbows and toes

Side Pulsing Plank– slowly drop hips to floor and then return to top

Planks

Copyright 2016 Derek Kuryliw

Twisting/Alternating Crunches

Bicycle Crunch– Touching elbow to opposite knee while exhaling

then twist to other side

Alternating Scissor Crunch– With one leg down, kick up other leg and

crunch up reaching towards ankles. Hands and shoulders stay up

the entire time.

Copyright 2016 Derek Kuryliw

Twisting Crunch– One side at a time, place your ankle on the oppo-

site knee. Crunch up using your elbow to touch the opposite knee.

Runners Crunch– An advanced version of the bicycle crunch. Com-

plete a 1/2 crunch twisting towards opposite knee which will bend

slightly towards your abdomen.

Twisting/Alternating Crunches

Copyright 2016 Derek Kuryliw

Lower Abs

Constant Tension Crunch– Touching elbows to knees then lower

shoulders and legs without touching the ground.

Reverse Crunch– Starting with straight legs and feet 3-5”‎off‎ground,‎

roll hips as far back as possible trying to touch knees to shoulders.

Copyright 2016 Derek Kuryliw

Butterfly Crunch– Starting with touching and hands over head, roll

shoulders forward and brings hands to reach for feet as you bring

your knees towards your chest

Jacknife Crunch– Starting with hands by your sides with straight legs

and feet 3-5”‎off‎ground,‎‎bring‎knees‎to‎your‎chest‎as‎you‎roll‎shoul-

ders forward and reach past your knees

Lower Abs

Copyright 2016 Derek Kuryliw