谁说躺着锻炼来着？来吧，练马甲线的：）

Core workout, 45 minutes 
4x, 30 seconds

1 & 2 walk around the room with a heavy kettle bell in one hand, left and right
3 reverse crunches
4 straight leg raises
5 legs down and straight, crunch to each side
6 regular crunches
7 & 8 oblique crunch: knees on one side, face up crunch, left and right 
9 legs up, alternating toe touches 
10 legs up, toe touches 
11 legs up, crunches with shoulder up
12 face down, knees down, arm walk
13 Superman

一开始拿了一个大哑铃,手勒得疼，一看30磅，趁换手的时候蔫不出溜换了一个20磅的。教练一看就嚷，换个轻的呀？我赶紧笑脸相迎，嗯哪