Posts tagged abs

Still no yoga, upper body or Insanity. Boohoo, boohoo. But it’s Sunday, no stress.

Today abs and stretching from my new favourite site.

I hope you like it!

My right wrist is still not functioning, but my abs and legs are. A lovely Tumblr friend showed me an awesome site for lower body workouts lovingfit.com. I did this one. I only did 3 rounds instead of 5 and still can’t walk properly. 

After that I did abs 300. Well at least half of it… I know, bit lazy in my head.

You know what I like about the weekend? I never have to hurry to do a workout! I can do some yoga for a warm up, do my cardio and finish with some abs and some lovely stretching!

I’m supposed to do the Insanity fittest, but I hate that fittest. So I don’t!

Yoga Warmup for runners

Run:

Run 10 minutes followed by 10-30 burpees
Run 8 minutes followed by 10-30 burpees
Run 6 minutes followed by 10-30 burpees
Run 4 minutes followed by 10-30 burpees
Run 2 minutes followed by 10-30 burpees
( I did the push up burpee)

Abs 300:

15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

Cool down stretching

It’s a bit ambitious. Wish me luck!

I was a little short on time today. So I only did a crazy ab workout and I added some arm exercises to spice things up a little.

Ab 500

25 Crunches
50 bicycles
25 tricep dips

50 back-scratchers
59 rotating crunches
20 push ups
25 leg-lowers
16 pull ups
50 scissor-kick
50 side-crunches
10 push ups
50 bicycles
50 back scratchers
25 tricep dips

Yes, I already did a workout this morning! But I felt like doing another one! :-)

I started out with some sun salutations to warm up the body.

Followed by some ab-time, prepare for some burn:

Ab 500

25 Crunches
50 bicycles
50 back-scratchers
59 rotating crunches
25 leg-lowers
50 scissor-kick
50 side-crunches
50 bicycles
50 back scratchers

(do you count 500 reps above?)
You can find a beginner version of this WOD 

Final part of this workout is getting in the relaxation mode. Never did this routine before, but I really liked it. It’s a yoga relax routine. 

Since my flu I only did a workout on Monday. Sometimes recovery ain’t so bad, but now it’s time to get that butt moving again. I did a cardio BodyRock workout. I hate cardio (besides running), but I did it anyway.

My body rocks workout:

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises 3 times through.

1) Prisoner Squat Jump & Elbow to Knee Touch ( I couldn’t count this one, too busy thinking how to the exercise right)

2) 10 Mountain Climbers, Clean & Press & Squat & Press – Using the Pink Sandbag 4/3/5

3) Squat & Front Raise – Using The BodyRock Equalizer 17/13/16

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps 4/4/3

Ab bonus:

Set your interval timer to 4 rounds of 50 seconds work with a 10 second rest – complete the following exercises

1) Bike Abs (L&R Alternate) & Touch & Lower 13

2) Punch Abs 14

3) Side leg lift & Forward leg touch – Left Side 8

4) Side leg lift & Forward leg touch – Right Side 8

My poor arms! That push up challenge is catching up on me! But I won’t give up! First BodyRock workout, after that some killing ab exercises!

BodyRock Strong and Sexy workout:

Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises three times through.

1) Ugi Twist-Using the Ugi ball 19/16/19

2) Bucking Bronco 27/35/36

3) Spiderman PushUps- Using the BodyRock Equalizer 7/9/10

4) Sandbag Swing Using the Sandbag 16/17/15

Killing ab sequence:

 12 ab exercises, each one 30 seconds, no rest between the exercises!

1. 90 degree bend crunches

2. Left lifts

3. High reaches

4. V-ups

5. Bicycle crunches

6. Shovels

7. Side crunches left side

8. Side crunches right side

9. Scissors

10. V-touches

11. Total body crunches

12. Turtles

Ouch my belly and my arms! ;-)

My push ups for today aren’t as many as yesterday, but the day ain’t over yet! 

Today: 51

Total: 329 still 671 to go… 

PS: Added 84 more push ups: only 587 to go! :-D

What I love most about the weekends is that have plenty of time to workout! Today a BodyRock workout and some abs! Bikini season is ahead of us, nothing wrong with some strong abs! 

BodyRock:

Set your interval timer to a stop watch complete as many repetitions of the following exercises as you can – You will complete the following Circuit 6 Times Through.

1) 50 x High Knee Skips

2) 10 x Burpees

3) 10 x Squats –  Using the pink Sandbag

4) 10 x Straight Abs

I did it in 13:27:9! Not bad eh!?

After that 12 ab exercises, each one 30 seconds, no rest between the exercises!

1. 90 degree bend crunches

2. Left lifts

3. High reaches

4. V-ups

5. Bicycle crunches

6. Shovels

7. Side crunches left side

8. Side crunches right side

9. Scissors

10. V-touches

11. Total body crunches

12. Turtles

Had a very very long day at work! So I treated myself with a good workout! Started with the do-anywhere workout, instead of 60/20 I did 50/10, the whole 8 exercises 2 times. It made me sweat.

After that I did Amanda Russell’s 6 minute abs of steel workout! OMG! My poor abs! But I do feel good now! 

Yay! :-D 

It’s already late for my workout, but better a late one, that none at all!

I did two Amanda Russell workouts:

First one is 4 exercises, each for four minutes 20 seconds work, 10 seconds rest. Trust me you will need those 10 seconds rest. After 8 of those rounds (20/10) the next exercise.

1. Jumping Lunges

2. Push ups with knee tucks

3. Mountain Climbers

4. Scissor Crunches

Next one is a real ab crusher! 12 exercises, each one 30 seconds, no rest between the exercises!

1. 90 degree bend crunches

2. Left lifts

3. High reaches

4. V-ups

5. Bicycle crunches

6. Shovels

7. Side crunches left side

8. Side crunches right side

9. Scissors

10. V-touches

11. Total body crunches

12. Turtles

These two together are pretty challenging! My abs… Ouch!

Good luck and enjoy your Sunday!