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Suicide Abs Workout

I had an hour before my Yoga Class this morning so I decided to put a little focus on my abdominal work with some cardio mixed in. I did jump rope for cardio. For me, there is no better way to get my heart rate up like I do when I jump rope. I did true Tabata style with short intense bursts of work and minimal rest.

Set your timer for 20 second work / 10 second rest and 8 rounds. You will do this in between each set of core exercises. And you will go 2 times through the entire workout. If you go through 2 times, you will have done 32 minutes of jump rope. I believe 4 minute bouts are doable. Just as you are beginning to tire, you change to a little core work for some what of a break.

1) Skip Rope                                           20 second work/ 10 second rest    8 rounds

2) Sandbag Roll-up                                 30x

3) Skip Rope                                          20 second work/ 10 second rest    8 rounds

4) Right Plank Knee Crunch                   30x

5) Skip Rope                                         20 second work/ 10 second rest     8 rounds

6) Left Plank Knee Crunch                      30x

7) Skip Rope                                         20 second work/ 10 second rest      8 rounds

8) Reverse Crunch Hip Raise                 30x

My scores:                                                                      2nd time through

55, 50, 54, 53, 54, 53, 51, 54                                         55, 52, 54, 54, 54, 55, 55, 55

1:30                                                                                     1:40

50, 56, 55, 53, 54, 55,55, 55                                           52, 53, 50, 55, 53, 50, 54, 55

:48                                                                                       :49

50,53, 53, 52, 55, 54, 55, 53                                            55, 53, 54, 55, 50, 50, 52, 53

:51                                                                                         :52

52, 55, 55, 53, 54, 53, 51, 55                                             55, 54, 45, 52, 51, 55, 52, 54

1:08                                                                                      1:03

I had a little time so I did Kayla’s, www.bodyripped.net, ab ladder that she posted yesterday. I only got through it once because I was short on time, but it was a great finisher.

1) Plank Knee Drives                                     50x (I counted right and left as 1)

2) Reverse Crunch                                         40x

3) Roll-up w/side twist                                    30x

4) Side Plank Kicks right                                20x

(I did the ones in the video. A hip dip with a kick out)

5) Side Plank Kicks left                                   20x

(I did the ones in the video. A hip dip with a kick out)

6) Pikes                                                           10x

(I do my pikes off the bench, Kayla did her’s from the floor)

It took me 9:24 to do 1 round through.

Let me know how you did

Don’t “Waist” My Time Workout

I got a great nights sleep and was up early this morning. I was at the gym 20 minutes early waiting on them to open the doors. I decided to sit in the car and come up with a workout. We all have a body part that is troublesome. Mine is my abdominals. I have never had the six pack abs, but I could manage to get it tight and some what flat. After giving birth to three large boys, I seem to have some extra skin in that area and no matter how much weight I lose I can’t seem to tighten it up. I have been doing Yoga, and just recently started Pilates Class to try and help tighten that area. My diet is very clean, so I know it is a matter of exercise. I always do my core work last, so it’s easy to skip it. But today I decided I would dedicate my workout to emphasizing the waist and abdominals. I knew the only way I would do it is if I mixed it in with my favorite body part, my legs and butt. So after I did some back and bicep work, I finished off with this nice HIIT workout.

I used my Ugi ball and 15 lb. dumbbells. Set your Gym Boss timer to 30 second work/ 10 second rest and 32 rounds (you will repeat 4 times through). You can set it for 8 rounds and rest before starting the next round. I worked straight through, but do whatever is comfortable for your fitness level.

1) Squat Woodchop Right

(I stood on my Ugi ball to squat so that I would engage the core even more. I used a 15 lb. dumbbell to press and twist overhead.)

2) Squat Woodchop Left

(I stood on my Ugi ball to squat so that I would engage the core even more. I used a 15 lb. dumbbell to press and twist overhead.)

3) Shoulder tap Push-ups

4) Egg Drop Jump Lunge Combo

5) Windmill

6) Renegade Row

(I used 15 lb. dumbbells)

7) Plank on Ball Cross right knee under/ reptile knee/ leg out to side

(Hold in plank position with feet elevated on a ball, bench or whatever you have available. Pull the right knee under body and across to left side. Then pull knee to right shoulder, keeping leg parallel with the floor. Then with leg straight, bring it out to right side keeping it parallel with the floor. Back to ball and repeat.)

8) Plank on Ball Cross Left knee under/ reptile knee/ leg out to side

(Hold in plank position with feet elevated on a ball, bench or whatever you have available. Pull the left knee under body and across to left side. Then pull knee to left shoulder, keeping leg parallel with the floor. Then with leg straight, bring it out to the left side keeping leg parallel with the floor. Back to ball and repeat.)

I will get videos for the last 2 exercises.

Let me know how you did.

My scores:

11, 8, 8, 8

10, 9, 8, 8

13, 14, 14, 13

2, 2, 2, 2

15, 16, 16, 16

13, 14, 14, 14

4, 5, 5, 5

4, 5, 5, 5

 

Cardio Legs Workout

I was pressed for time today because we were hitting the beach with some friends who were in town visiting. I made the most out of my workout though. I did some upper body lifting and then hit it hard for the legs with this intense HIIT style workout. I apologize that I do not have some of the videos. The kids go back to school on Tuesday and I have my list of videos I need to get completed.

I used my 10 lb. Ugi ball and a 7.5 lb. dumbbell. You can use a medicine ball and kettlebells or whatever you have available to you. If you are a beginner I would recommend no weight until you get the exercises down.

Set your Gym Boss timer for 40 seconds work/ 10 seconds rest and 24 rounds (you will repeat the exercises 4 times.)

1) Right Side Lunge with Kick out to front

2) Left Side Lunge with Kick out to front

3) Burpee Box Jump

(Instead of jumping into the air, I jumped to a bench with 4 riser)

4) Right Side Lunge Circle with Ball

5) Left Side Lunge Circle with Ball

6) Plank Bench Jack with Frog Hop

Let me know how you did.

My scores:

18, 17, 16, 14

18, 18, 17, 17

8, 8, 8, 8

15, 15, 14, 14

15, 15, 14, 14

12, 12, 12, 12

Give Me Strength Workout

I am trying to get caught up on my posts. Life gets hectic with family obligations, and that is when I’m thankful that I can get a quick workout in and still do everything I need to do for the family. My workout for Monday had to be quick and cover everything because I wouldn’t have made it through the day positively if I didn’t sweat a little. I think more clearly, and I’m definitely more optimistic after a workout. I have bad days, and feel like crawling back into bed. If I did that I would probably stay there for a week wallowing in self pity. When I get up and workout I can face the world, and the problems don’t seem as significant. When you have one of those days, get up and start a workout. If you can make it to the 5 minute mark, you will be more inclined to finish. Don’t give up!

I broke the workout into two parts.  I used my 30 lb. sandbag for the first part of my workout. If you don’t have a sandbag, you can use dumbbells, kettlebells, stability ball or just your body weight.

Part 1: Set your Gym Boss timer for 30 second work / 10 second rest  for 24 rounds. There are 12 exercises and you will go through the workout twice.

1) Walking Push-ups

(Step right hand and foot to right and push-up then back in and push-up. Then step left hand and foot to left and push-up)

2) Thigh Burners

3) Oblique Mountain Climbers

4) Clean & Press to Squat & Press

(It is a Clean and Press then hold at chest height and do a squat and press. Then lower weight to floor.)

5) Pendulums

6) Alternating Side V-Crunch

7) Sumo Squat with Alternating Side Swings

(I used a 15 lb. dumbbell)

8) Dip w/Dancing Crab

9) Sandbag Swings

10) Elevated Push-up with knee tuck

11) Right Side Plank Reach Through 

12) Left Side Plank Reach Through

My Scores:

12, 9

6, 6

25, 25

3, 3

55, 60

14, 16

14, 15

14, 15

15, 15

8, 13

14, 16

14, 16

 

Part 2: Set your Gym Boss timer to stopwatch. Perform 5 rounds.

1) Prisoner Squat                                                                      10x

2) Dive Bombers                                                                       10x

3) Sandbag Roll-up                                                                   10x

4) Walking Lunges                                                                    10x

(I used my 30 lb. sandbag and held it overhead)

5) Burpees                                                                                 10x

6) Walking Lunges                                                                    10x

(I used my 30 lb. sandbag and held it overhead)

I did 5 rounds in 17:11.

Let me know how you did.

 

 

T.G.I.F. Workout

It’s been a busy week, but I managed to squeeze in a really good HIIT workout today.  I used my 30 lb. sandbag and a pair of 7.5 and 15 lb. dumbbells. I did 3 complete rounds with my timer set at 1:00 minute work/ 15 second rest. If you are a beginner, or pressed for time, you can do 1 or 2 rounds. You can also change the work time to 45 seconds work/ 15 second rest. You do the workout based on your level, and your comfort zone.

1) Manmaker with Close Grip Push-up   (15 lb. dumbbells)

2) Froggers

3) Sandbag Roll-up with Twist Right & Left  (30 lb. sandbag)

4) Jump Lunges   (7.5 lb. dumbbell)

5) Dumbbell “T” Raise Push-up   (7.5 lb. dumbbells)

6) Burpee with Sandbag Up-right Row  (30 lb. sandbag)

(I did a burpee, but instead of hoping up, I grabbed the handles on the sandbag and did an up-right row)

7) Criss Cross Jacks  (15 lb. dumbbell)

8) Squat with Overhead Press  (30 lb. Sandbag)

9) Plank Jacks

10) Reverse Crunch Hip Thrust 

Let me know how you did.

My scores were:

9, 9, 9

9, 9, 9

14, 13, 13

39, 35, 34

11, 11, 10

12, 12, 11

34, 34, 39

13, 13, 11

55, 59, 60

28, 26, 27