ABS/CORE workout

Yesterday we had a GREAT workout with the 6 am crew.  Always nice to get a workout in first thing in the morning.  My abs are feeling it today!!  Here it is:

WARMUP

50 walking lunges

25 push ups

25 squats

10 burpees

AB WARMUP

Plank:  2o seconds on 10 seconds off.  20 SETS!! THE BEST!!!!

4 ROUNDS (10 reps each with 1 minute rest between rounds)

Prisioner Squats

Full Sit Ups

Snowboarder

Walking push ups

Turkish Getups (5 each side)

Plank (KTE-knee to elbow 20 reps)

Side raises (10 each side)

Bent over rows

Burpees

Back plank (alternate pulling knees to chest 20 reps)

AFTER EACH ROUND RUN .25 MILE FAST!!

Finish with 100 sit ups holding a weight and lifting it over your head when you sit up.  For added fun have your child stand at your feet and hold their hand up in all different spots.  As you sit up, touch the weight to their hand!!  

HERE ARE A FEW PICS OF SOME OF THE EXERCISES

Prisioner squats

 

Snowboarder

 

Turkish Getup

 

Plank knee to elbow

Side sit ups

back plank (hold this position and alternate pulling knee to chest)

 

 

 

In my AB searching I found a GREAT article.  Check this out!!!  It has about 20 different AB exercises with pictures and a few words on it’s really about the food you eat with how your abs look!  Here is another one!!  So good.  Changing up routines and finding new exercises will keep you motivated!!

 

To Failure Workout

Weights will change your body!

When I first did this workout the phrase “To failure” came to mind.  It is mostly an upper body workout.  My arms were definitely spent after this.  Make sure you warm up with squats, pushups, lunge stretches, and running in place for 5 minutes.  Also, you’ll do a lot of reps.  8-12 lb. weights for women is recommended.  5 lb. weights for beginners.  Here it is:

100 walking lunges

SHOULDERS:    

Upright rows (1 minute)

Lateral raises (1 minute)

Overhead Press (1 minute)

30 second rest.  3 SETS

100 jumping lunges

BICEPS:    

Full bicep curl (1 minute)

Top half bicep (45 sec.)

Bottom half bicep (45 sec.)

30 sec. rest.  3 SETS

100 walking lunges

TRICEPS:    

15 Tricep pushups

Head bangers (1 minute)

Tricep overhead extension (1 minute)

30 sec. rest.  3 SETS

100 Jumping Lunges

ABS:    

20 full sit ups

20 ab lifts right side

20 ab lifts left side

30 sec. rest. 3 SETS

That’s all.  Work hard and have fun!

100 Countdown Workouts-February 22, 2012

Hi there!  I have been a slacker blogger lately.  Here is the workout my class did this week.  It was great!!!

100 Walking rotation lunges with weight.  We did 50 holding the weight and twisting to one side with each step and then we did 50 cross over lunges holding weights.  When you step forward you cross the stepping leg over the other.  It is great for the butt!!

90 Deadlifts

80 Side Planks (40 each side)

70 One arm snatches (35 each side)

One arm snatch

60 Skaters 

50 Push ups

40 Jump squats

30 Mountain Climbers

20 Burpees

10 SPRINTS (We ran around the church 5 times)

100 Jumping lunges

90 High sumos (up right row)

80 Full Sit ups

70 Tricep kick backs (35 each side)

60 Biceps 

50 Bent over Rows (This got real tiring so I switched to one arm rows)

40 Frog Jumps

30 Push ups

20 burpees

We ran out of time or we would have ran 10 sprints again.  

Finish with 3 sets of 2 minute planks!  Tough!

I need to blog about a 4 day cleanse I did.  That will be next SOON!!

Killer Workout!

Friday was a circuit class at Gold’s Gym.  One of the fittest girls I know was the instructor!  Super great combination of CARDIO and WEIGHTS.  My favorite!  We set up 9 stations and completed each set 4 times.  The first 2 rounds were a minute and a half at each station and the last 2 rounds were one minute.  Here they are:

Our amazing motivator! She teaches at Gold's & Cross Fit

JUMPROPE (single unless you can do DOUBLE UNDERS!)

TRICEP PUSHUP

KETTLE BELL (25-30 lbs.)

HOLLOW ROCK ABS

BOX JUMPS

GOBLET SQUATS (holding #35 lb. weight plate)

BENT OVER ROWS

SIDE LATERAL RAISES (2 rounds) BICEP CURLS (2 rounds)

BURPEES

8-10 Broad jumps back to START. (Repeat 3 more times)

Here are a few demo PHOTOS:

Kettle bell swings

Jump Rope

Tricep pushup

Bent over rows

Hollow rock abs

Goblet squat

Box jumps

Side lateral raises

Biceps

Broad jump

Burpees!