AB Blast!

You will be sore for days after this ab workout! At least I was..(and still am). For the hanging abs, use your resources, if you don't have access to anything you can hold on to, use a captains chair or a stability ball or do mountain climbers and more leg raises instead.

Run: 2 miles on treadmill speed 6.5+

2 sets for the following:
50 crunches
50 Oblique crunches
30 Leg raises
Hanging abs (knees bent, and legs extended) 20 each (these tire me out so I did 4 sets of 10 total)
10 Pikes on stability ball

Don't forget to stretch after! :)

Bootcamp Workout

Workout time!

This workout should be done at a gym if you have access to these items, if not I will put substitutes in for them. It is a brutal workout and I am sore! :)

Each "station" is 50 seconds in duration. For exercises where you switch legs, do each side for 25 seconds. Your rest is to get to the next station (or about 5-10 seconds) Start with workout #1 for 50 seconds, then repeat #1 and add #2.

The format for this workout is doing stations in this order:

1

1, 2

1, 2, 3

 1, 2, 3, 4, 

1, 2, 3, 4, 5,

 1, 2, 3, 4, 5, 6 

1, 2, 3, 4, 5, 6

Warm Up: run 2 laps, 4 walking push ups, 30 mountain climbers, repeat.

1. Rope: either pulses, slaps, or alternating arms (if no rope is available do front and lateral raises with dumbells) (Or do walking push ups with weights for 25 seconds plus rope or raises for the other 25 seconds)

2. Box Jumps

3. TRX pull ups or upright rows (if no TRX use dumbbells and do rows)

4. On stability ball, put feet on the ball, do push up, In-out, push up, then V-up

5. Burpee with overhead press (use either a bar or weights)

6. Single leg lunge: On Bosu ball, use dumbbells, put one foot on ball, the other on floor 

Cool down: slow run for 2 laps, slow push ups (x4) and slow mountain climbers (x20).

Stretch.

This should last about 45 minutes.

Have fun!

Ab day!

Sorry for the lack of blogging, school got a little crazy! Anyway, today's workout was abs. This routine can be done just about anywhere, there's only one move I did that involved using a hanging bar or a captains chair, but if one isn't available don't worry about it! Here is what I did: I first started with a warm up:

30 reps of each exercise

-toe touches
-regular crunch
-feet flat crunch
-single leg raise hold for one minute each leg
-penguins
-side crunches
-front plank for one minute (or however long you can go)
-side plank for one minute on each side (or however long you can go)
-In-outs
-leg raises
-cross over crunch
-hanging leg raises to front and to side
-side bends with 30lb weight (if you don't have a weight, substitute for standing opposite arm and leg cross over)

After this workout, I could really feel my hip flexors and my abs being so tired! A great feeling!