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Message: <blockquote data-quote="ROCK ZILLA" data-source="post: 28311170" data-attributes="member: 393154">Machine one naha ban. Cardio karanna . eta passe ABS walata karanna ####Option 1side plank with cross legs 30 sec - both sidesscissors side crunch 30 sec - both sidesrest 30 secleg push 30 secRussian twist  30 secrest 30 secPlank 30 secabdominal crunch (bend knee sit ups) 30 secrest 30 secleg push 30 secside plank with cross legs 30 sec - both sidesOption 2 ###############3/4 SIT-UPS3/4 SIDE-TWiSTANKLE-BITERS ROKY SIT-UPS (alternate leg situps)cocoons (double crunch)SIDE PLANKBottoms UPELBOWS TO KNEEOption 3 ##############Full vertical crunch - 25 floor wiper - 15double twist - 30  (legs are up )4 time abs - 20crunch elbow towards to knee - alternate - 30 foot 2 foot crunch - 20 vertical leg crunch ###########level 2push trough (bend knee) 40 Alaternationg crunch (bend knee) 404 time abs - 40cross hand crunch (bend knee situps) 40vertical leg crunch  -40reverse crunch - 40 double crunch - 40  foot 2 foot crunch - 40 ########level 3 vertical leg crunch 50Pressing up with dumble - 50 crunch elbow towards to knee - alternate -50 double twist - 50 4 time abs -50 alternating crossin on foot - 50 ###########8 minfoot 2 foot crunch - 30Alternation crunch (bend knee) 30push trough (bend knee) 304 time abs -30on reaching crunch (bend knee) - similar to push trough -30vertical leg crunch - 30 cross hand crunch (bend knee situps) 30double crunch  30</blockquote>

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