6-Packs: Not Just In Beverage Form – The Workout Girl

6-Packs: Not Just In Beverage Form

Six-Pack.  I’ve always found it ironic that this nickname for a pack of beers, which can give you a gut, is the same nickname for sculpted abs.  Huh.  Well, although they may be very different things, many people will agree that both six-packs ARE enjoyable, in their own special way… Hehe.   So today, we’re going to help you work on developing one kind of six-pack (your abs- duh, not like you needed the clarification there), and by doing so, hopefully reducing the effects of your enjoyment of the other kind of six-pack. :)

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:

-free weights (3 lbs), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Open ‘N Shut” – Begin by sitting on the edge of a couch or a sturdy chair.  Place your hands on the cushion at your sides.  Lift your feet slightly off of the floor and lean your torso back slightly. With control, simultaneously bend your knees and lift them up towards your chest as your torso sits up straight.  Slowly lower back to a leaning position with your feet off of the ground.  Repeat 12x.

B) The “Up ‘N Down” -Begin by sitting on a balance ball, holding a medicine ball behind your head with extended arms.  Bend your knees at a 90 degree angle.  Walk both of your feet out until only your shoulders and upper back are resting on the balance ball.  With control, lift your head and shoulders to do a sit up on the ball while simultaneously lifting the medicine ball overhead.  Your arms will be fully extended holding the ball.  With control, lower your head and shoulders back down, and bring the medicine ball back behind your head.  Repeat 20x.

C) The “To ‘N Fro” – Begin by kneeling on your mat.  Your knees should be bent at a 90 degree angle.  Wedge a medicine ball in between your knees and squeeze your thighs.  Extend your arms in front of you at shoulder-height.  With control, lean backwards until you feel your abs engaged.  With control, return to starting position.   Repeat 20x.


Circuit 2 – Do 3x Through

D)  The “Balance Buster” – Begin in a position as if you’re going to do a push up, except your hands are on a balance ball.  With control, lift one leg.  Hold for 2 seconds, before lowering to the ground.  Repeat 12x, and then repeat 12x more with the other leg.

E) The “Ball Hauler” – Begin on your back on your mat.  Wedge a balance ball between your feet.  Rest your arms at your sides.  With control, raise your legs (and the ball) to a 45 degree angle.  With control, lower the ball to just a few inches above the ground.  Repeat 10x.

F) The “Modified Ball Hauler” – Begin on your back on your mat.  Wedge a balance ball between your feet. Extend your arms behind your head on the ground.  Lift your feet (holding the ball) to a 90 degree angle.  Simultaneously, bring your arms up overhead and grab the ball from your feet.  Lower the ball behind your head, and simultaneously lower your feet to the ground.  Now bring the ball back overhead, and raise both legs.  Wedge the ball in between your feet.  Lower your feet (and the ball) to the ground, while simultaneously lowering your arms behind your head.  Repeat 10x.


Circuit 3 – Do 2x Through

G) The “Sleek Obliques” – Lay on your back on your mat.  Lay both arms out to your sides in a “T” formation.  Keeping your legs together, lift your legs to a 90 degree angle holding a balance ball between your feet.  With control, lower both legs to the right, to just a few inches above the ground.  With control, return both legs to center, and then lower both legs to the left (stopping just above the ground).  Return to center.  Repeat, alternating sides, 12x each side.

H) The “Captain Crunch” – Lay on your back on your mat.  Extend both arms behind your head.  Keep your legs together.  Lift your arms, followed by your head, shoulders, upper back, and then lower back up off the ground and try to touch your toes.  (Bonus points if you can!)  With control, lower back down to starting position.  Repeat 12x.

I) The “Reach Out And Touch…Your Toes” – Lay on your back on your mat. Keeping your feet together, raise your legs to a 90 degree angle.  Hold 3 lb weights in both hands.  With control, try to touch your toes.  (More bonus points if you can!)  Your upper torso will slightly lift off of the ground as your reach.  Repeat 12x.




Fitness Tip of the Day

Did you know exercise can boost your metabolism? That means you burn calories faster…Suh-weet.

 

xoxo,

Workout Girl

 

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