12 Minutes of Work
Beginners: 30 Seconds Work | 10 Seconds Rest
Intermediate/Advanced: 50 Seconds Work | 10 Seconds Rest.
Exercise #1: Basic crush on ball - while holding weight to forehead Lie flat on your back with your feet resting on a bosu ball. Place your feet three to four inches apart and point your toes inward so they touch. Grab your weight and position it at your forehead. Push the small of your back down in the floor in order to better isolate your abdominal muscles. Begin to roll your shoulders off the ball and continue to push down as hard as you can with your lower back. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second.
Exercise #2: Spider Planks. Place your hands on the flat part of the bosu, ball to the floor, shoulder width apart in a push-up position. While keeping your back completely straight and the upper body stationary, pull your right knee in towards your right elbow, then step back into plank. Repeat on the left side - squeeze your abs and hold that position for a second.