Friday Abs/Cardio Dance

Ab Workout
10 crunches up
10 crunches with both legs to the right
10 crunches with both legs to the left
10 crunches with right knee crossed over, left elbow to right knee
10 crunches with left knee crossed over, right elbow to left knee
10 crunches with legs alternating in and out
10 crunches with both legs together in and out
10 crunches with legs alternating up and down
10 crunches with legs together up and down
10 crunches with legs all the way up in the air and down
10 crunches with legs pulsing straight up
10 body rocker crunches
10 body rocker crunches on the right
10 legs together and V up crunches on the right
10 body rocker crunches on the left
10 legs together and V up crunches on the left
10 body rocker crunches on the stomach
10 crunches scissoring the legs

Cardio Dance to Uptown Funk
Disco point to the right
Chest bump to the right
Hula hoop spin around
Disco point to the left
Chest bump to the left
Hula hoop spin around
Lasso and Frying pan flip forward leading with the right hand
Hula hoop spin around facing the other direction
Lasso and Frying pan flip forward leading with the left hand
Hula hoop spin around
*Repeat until the end of the song, the dance goes in a square (to the right, to the left, forward and then back)

Note: Ab workout is part of conditioning at the end of class at The Aerial Classroom.  Cardio dance is part of warming up before class at PoleMoves.  I went to Yosemite for my friend's birthday for the weekend and wanted to do a quick workout before leaving early so I did abs first thing.  At the cabin a bunch of people wanted to do the cardio dance for fun so it was a group effort.  Really funny and fun to do in a group.