Wednesday, January 30, 2013

Abs Inferno

My cute brother just called me and asked for a GREAT abs workout.  Neil, this one's for you.  This should be a challenge.   Are you ready to sweat?  THEN BRING IT ON!  Each exercise is designed to work the core.

Begin by warming up your body with some Tuck Jumps (20) and High Knees (20 each side).  Yes.  I want those knees up to your belly button. Tuck the abs in; tilt your pelvis forward.  Let your heart rate come up.  Last warm up exercise is Scissor Lunge Jumps (20 each side).  Lunge with one foot forward.  Jump to switch feet.

Are you warmed up now?  Excellent. Time for Crunches: 300 reps.
Between Each set of 100 do 20 Jumping Jacks to keep your heart rate up.

30 Crunches (knees bent, forming a table top.  Engage those abs.  Back pushed into the floor)
20 Bicycle Crunches
20 Laying Toe Touches  (laying on the floor with toes reaching the sky try to touch the toes)
20 Reverse Crunches (laying on the floor with knees bent, pull knees to the chest.  lower down)

15 Side Plank hip lifts (left)
30 Crunches
15 Side Plank hip lifts (right)
40 Russian Twists (sitting on the floor, knees bent, twist torso from side to side)

30 Bicycle Crunches
15 Oblique V-Ups (left) lay on your side; bring knees and elbows together
20 Reverse Crunches
15 Oblique V-Ups (right)
10 Toe Touches

Now pick up that heart rate again with Crab Kicks.  Yes, it is what it sounds like.  Pretend you are crab walking but stay stationary-- lift your rear as high as possible.  Kick your legs up as high as you can while keeping your bum lifted HIGH.  (30 Seconds)

Ready for Plank Hell?  It is my favorite part!!!  30 Seconds each-- More if you're studly!
Tough Cookies (like me) to them straight without rest.

High Plank
Low Plank with toe taps
High Plank with heel raises
Low Plank Jacks (30 reps)
Spider Planks (knees to elbows while lowering into push up position)
Plank Up- Downs (switch from low plank to high plank to low plank... 20 reps)
and for good measure try some Leap Frog Planks High Plank Side Kicks & Eagle Crunches (30 each)

Last but not least, Finish off Strong with PUSH UPS (love the core work on the push ups)
(25 each for 100 total)

Traditional Push-Ups
Jack Push-Ups
Squat Push-Ups
Elevated Push-Ups

Have FUN!!!!  Keep that Core Strong!

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