Get Amazing Abs – The Workout Girl

Get Amazing Abs

This is a tricky time of year to stay fit.  Halloween just passed, but Thanksgiving and the Holiday Season are just around the corner.  Fruit cakes, candy, pies, and a ton of other temptations will be readily available to curtail us from making healthy choices.  The keys to success are to only indulge in junk food in moderation and to make sure you stick to your weekly fitness schedule.  To get through the holiday season, fill up your dinner plates with mostly lean proteins (turkey, chicken, etc) and vegetables, and then save a bit of room for the ‘sugar-y stuff.’   You can do this workout regularly to help keep your midsection fit through the New Year!

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 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Ball Hauler” – Lay on your back on your mat, holding a medicine ball behind your head on the ground with arms outstretched.  Your legs should be laying together flat on the ground.  Lift your torso to sit up.  As you sit up, bring the medicine ball up overhead and down to the right of your hips.  With control, lay back down and bring the medicine ball back overhead and on the ground.  Repeat, except this time bring the medicine ball overhead and down to the left of your hips.  Repeat 12x on each side, alternating sides.

B) “Super Workout Girl” – Begin by laying on your stomach on your mat with your arms outstretched in front of you.  Simultaneously lift your arms and legs off of the ground as high as you can and hold for 3 seconds.  Repeat 10x.

C)  The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.
circuit 1

Circuit 2 – Do 3x Through

D)  The “Side Cruncher” – Begin by laying on your side on your mat.  Bend your elbows and put both hands behind your head.  Simultaneously lift your upper torso and your legs up off of the ground.  Repeat 10x, and then flip onto your other side and repeat 10x more.

E)   The “Human Steam Roller” – Begin with your knees on your mat on the ground.  Outstretch your arms in front of you, and rest your forearms on a balance ball.  Shift your weight forward, rolling the ball forward as you do so.  Roll the ball as far as you can, never moving your knees and keeping your back as straight as possible.  Hold this position for 5 seconds.  Then, slowly roll the ball back to starting position.  Repeat 10x.

F) The “More Core For Sure” -Lay back with your lower back and butt resting on a balance ball.  Your arms should be behind your neck, holding your neck in your hands.  Your knees should be bent in front of you at a 45 degree angle, with your feet on the ground. While balancing on the ball, sit up to a 90 degree angle, and then lay back down on the ball.  As you sit up, the ball will roll back slightly, but should return to starting position as you lay back down.  Repeat x 15
circuit 2

Circuit 3 – Do 2x Through

G) The “Toe Toucher” – Lay on your mat on your back with your arms outstretched behind your head.  With control, lift your torso off of the ground to sit up.  As you sit up, bring your arms up overhead and try to touch your toes.  With control, bring your arms back overhead as you lower your torso to the ground.  Repeat 12x

H) The “Alternate Universe” – Lay on your back on your mat.  Bend your right knee so that your right foot is on the floor.  Extend your left leg without bending your knee, and rest it on the ground.  Rest your left arm at your side and extend your right arm behind your head.  Slightly lift your chest and shoulders off of the ground while simultaneously lifting your left leg.  As you lift your chest and shoulders, bring your right arm up overhead until it meets your left leg in the air.  With control, return your left leg and right arm to the ground.  Repeat 10x and then do the same with your right leg and left arm.

I) The “Reach Out And Touch Someone” – Lay flat on your back with your legs on the ground and your arms outstretched behind your head.  Hold 3 lb weights in both hands.  Bring your arms up over your head to meet your feet as you lift your legs to a 90 degree angle.  Slowly lower back down to starting position.  Repeat 15x.

circuit 3


Fitness Tip of the Day

Do you ever feel tired after a long day and lack the motivation to do a workout? Click here to find out easy ways to help you to get a better night’s rest and have more energy during the day!

 

xoxo,

Workout Girl

 

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