Featured Workout

Shape Up Your Stomach for Spring

With crop tops all the rage these days and warmer weather on the way, it’s time to get those abs in shape.  Fortunately for you, I’ve put together this challenging workout that will tone your abs in every way possible–from your lower abs to your obliques.  Ready? Let’s get moving!

Know Before You Go 

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout. It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-medicine ball

Circuit 1 – Do 3x Through

A) The “Side-to-Side” – Begin by laying on your back on your mat.  Lift your legs  and your torso off the mat at a 45 degree angle to the floor.  Tap a medicine ball to the floor to the left of your hips.  Then, lift the medicine ball across your body and tap it to the floor to the right of your hips.  Repeat 15x each side, tapping the medicine ball back and forth on either side of your body.  Keep your legs elevated the entire time.

B) The “Mean Lean” – Begin by kneeling on your mat holding a medicine ball at your chest.  Keeping your abs tight, lean as far back as you can.  With control, return to an upright position.  Repeat 12x.

C)  The “Overhead OMG” – Begin by laying on your back on your mat.  Hold a medicine ball behind your head.  With control, lift the medicine ball up overhead as you sit up.  Bring the medicine ball overhead and to the right of your body, letting the medicine ball barely touch the ground.  With control, bring the medicine back overhead as you lay down.  Bring the medicine ball back overhead as you sit up again, and this time bring the ball across your body to the left.  With control, bring the medicine ball back overhead as you lay down.  Repeat, alternating sides, 12x each side.
circuit 1

Circuit 2 – Do 3x Through

D)  The “Pull Me In Close” – Lay on your back on your mat with your arms resting at your sides.  Slightly raise your torso and legs off of the floor until your abs are engaged.  Lift both arms off of the ground, fully extended in front of you.  Keeping both legs off of the ground the entire time, bring your right leg towards your torso, and wrap your hands around the back of your right thigh to draw it closer to your torso.  Then release your right leg, and bring your left leg towards your torso.  Wrap your hands around the back of your left leg.  Repeat 12x each leg, alternating legs.

E)   The “One-Legged Boogie” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms instead of on your hands.  Lift just your left leg off of the ground behind you.  Hold for 30 seconds.  Return your left leg to the ground and lift your right let off of the ground behind you.  Hold for 30 seconds.

F) The “Love It ‘N Lift It” – Lay on your back on your mat with your arms resting at your sides.  Keeping your legs together, lift your legs to a 90 degree angle to the floor.  With control, lower your legs to just above the ground.  With control, raise them back to a 90 degree angle.  Repeat 12x.
circuit 2

Circuit 3 – Do 2x Through

G) The “Plank Gone Wild” – Begin in a position as if you are going to do a push up.  Keep your butt down and your back as flat as possible.  Your wrists should be under your shoulders.  With control, bend your right elbow in towards your chest until you are resting on your right forearm.  Repeat the same with the left arm.  You should now be supporting all of your weight on both forearms and your toes.  With control, extend your right arm back to starting position, followed by the left.  Repeat 10x, never letting your body touch the ground except for your hands, forearms, and toes.

H) The “Social Climber” – Begin by standing on your mat.  Bend your knees and stick your butt out to lower into a squat.  Try to keep your torso facing the wall instead of bending over towards your mat as you squat.  Place both hands on the ground in front of you and slowly ‘walk’ your hands out until you are in a position like you are going to do a push up.  With control, ‘walk’ your hands back until you are in a squat position and stand up.  Repeat 12x.

I) “Spider Workout Girl” – Begin in a position as if you are going to do a push up.  Lift your left leg off of the ground.  Bend your left knee and try to bring your knee as close to your left elbow as possible.  With control, return your left leg to starting position.  Repeat again with your right leg.  Repeat alternating legs, nonstop and as fast as you can, for 12x each leg.

circuit 3


Fitness Tip of the Day

Do you ever just feel like you NEED chocolate? Click here for some easy ways to curb your cravings.

 

xoxo,

Workout Girl

 

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