Featured Workout

The Post-Labor Day Weekend BBQ Ab Blaster Workout

If you’re like most Americans, you attended at least one barbecue over the holiday weekend, indulging in delicious burgers and hot dogs.  While everything is OK in moderation, I’m willing to bet this wasn’t one of the healthiest weekends of your life.  It’s time to get back on track with this workout that will help to tone up that BBQ-filled belly of yours.

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:

-balance ball

Circuit 1 – Do 3x Through

A) The “Venus Fly Trap” – Lay on your back on your mat with your arms extended behind your head.  Keep your legs together and lift them a few inches above the ground.  Lift your arms overhead and lift your torso to touch your hands to your feet.  Slowly lower your torso and arms back to the ground.  Repeat 10x.

B) The “Lift ‘N Lower” – Lay on your back on your mat with your arms at your sides.  Keeping your legs straight and together, lift them up to a 45 degree angle.  Slowly lower them to just an inch above the ground.  Repeat 12x

C)  “Dizzy Workout Girl” – Begin by laying on your back on your mat.  Keeping your legs together, raise them up to a 45 degree angle from the floor.  Bend your elbows and put your hands behind your head.  Pretend there is an orange under your chin and lift your upper torso.  Bring your left knee towards your chest and touch your right elbow to your left knee.  Bring your legs back to a 45 degree angle and lower your torso back to the ground.  Now bring your right knee towards your chest and raise your upper torso to touch  your left elbow to your right knee.  Repeat 10x each side.
circuit 1

Circuit 2 – Do 3x Through

D)  The “Jacked Up Jack Knife” – This move is no joke.  It’s one tough cookie… Begin in a position as if you are going to do a push up, except rest your toes on a balance ball instead of on the ground.   Your body should be as flat as possible.   Contract your ab muscles to roll the ball in towards your chest.  Your butt should raise in the air so that your torso and legs look like an upside-down “V.”  Roll the ball back to starting position, and lower your arms to do a push up.  Repeat 10x.

E)   “Sit Ups Are For Suckers” – Begin by resting your lower back on a balance ball.  Bend your knees so your feet are on the ground in front of you.  Your butt should be off of the balance ball.  Keeping your elbows bent with your hands behind your head, pretend there is an orange under your chin and raise your torso up until you are sitting up on the ball.  Slowly lower back to starting position.  Repeat 20x.

F) “Ball Handling” – Lay down with your back on the mat, holding a balance ball behind your head.  Lift the ball up over your head, while lifting your head, chest, and legs off the ground.  Transfer the ball to in between your legs.  Lower your legs (now holding the ball), chest, and head to the ground and place your arms behind your head.  Raise your legs, chest, and head and reach up to grab the ball from your legs.  Bring the ball (now in your hands) to the ground behind your head and bring your legs to the ground.  You should now be back in starting position.  Repeat 10x.

circuit 2


Circuit 3 – Do 2x Through

G) The “Can’t Push Me Down” – Lay on your back on your mat with a buddy standing behind your head.  Hold your buddy’s ankles.  Keeping your legs together, lift your legs up so that they are a 90 degree angle to the floor.  Have your buddy then push your legs (not TOO hard!) down and to the right.  Without letting your legs touch the ground, lift them back up so that they are at a 90 degree angle to the ground.  Now have your buddy push your legs down and to the left.  Without letting your legs touch the ground, lift them back up.  Repeat 10 x to each side.  (If you’re working out solo, lay on your back with your hands at your sides.  Lift your legs up so that they are at a 90 degree angle to the ground, and then lower them to a few inches off the ground.  Repeat x 20.)

H) The “Bring It In For The Real Thing” – Begin by standing  in front of a balance ball.  Put your hands in front of you, palms facing towards the wall.  Bend at your waist (keep that back straight) until your hands are on the balance ball.  Now walk your feet back until you are in a plank position with your hands on the balance ball.  Bend your right knee into your chest and hold for 2 seconds.  Return to the plank position.  Now repeat with your left knee.  Repeat 10x each leg.

I) The “Reach Out and Touch Someone” – Lay on your back on your mat with your arms resting at your sides.  Bend your right knee to rest only your right foot on the floor.  Your left leg should be extended in front of you on the ground.  Lift your right arm so it is perpendicular to the ceiling.  With control, sit up towards your right knee, keeping your right arm perpendicular to the ceiling the entire time.  Slowly lower your torso back to the ground (keeping your right arm up).  Repeat 15x, and switch knees/arms and repeat 15x more.

circuit 3


Fitness Tip of the Day

Stressed out? Click here to find out how to channel your stress in a healthy way.

 

xoxo,

Workout Girl

 

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