The 6-Pack Sculpting Workout – The Workout Girl

The 6-Pack Sculpting Workout

Showing off your hot bod on the beach this Summer? Tone up those abs with this ass-kicking, beach-ready workout.

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, medicine ball

Circuit 1 – Do 3x Through

A) The “Balancing Act” – Begin in a position as if you are going to do a push up.  Simultaneously lift your right leg up behind you and your left arm out in front of you.  Hold for 3 seconds.  Return to starting position.  Then, lift your left leg and your right arm.  Hold for 3 seconds.  Repeat 12x.

B) The “Human Accordion  – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs together and fully extended, lift your legs off the ground to a 45 degree angle to the floor.   Slowly lift your upper torso off of the mat until you feel that your abs are engaged.  Holding this position, lift both arms off of the mat and fully extend them in front of you.  In one simultaneous motion, bend your knees to bring them towards your chest and lift your torso up to meet your knees.  Then, unbend your knees so your legs are again fully extended at a 45 degree angle and lower your torso so that it is slightly raised above the ground.  Repeat, contracting and expanding your knees and torso, 20x.

C) The “Overhead Haul” – Begin by laying on your back on your mat holding a medicine ball behind your head.  As you sit up, lift the medicine ball up overhead and try to touch the medicine ball to your toes.  With control, slowly lift the medicine ball back overhead as your lower back down to the mat.  Repeat 12x.
Copy of circuit 1

Circuit 2 – Do 3x Through

D)  The “Ball Haul” – Begin by laying on your back on your mat with a balance ball wedged between your feet.  Rest your arms at your sides.  With control, lift your legs, holding the balance ball, until your legs are perpendicular to the ground.  With control, slowly lower your legs until they are just a few inches above the ground.  Repeat 12x.

E)  The “I’m A Baller” – Begin by resting your lower torso on a balance ball.  Bend your knees at a 90 degree angle with your feet on the ground.  Bend your elbows to cradle the back of your head in your hands.  With control, sit up on the balance ball to bring your torso to a 45 degree angle to the ceiling. With control, slowly lower your torso back to starting position so you are again resting on the ball.  Repeat 12x.

F) The “Balance Buster” – Begin by standing in front of a balance ball.  Bend at your hips towards the ball, and rest your forearms on the ball.  Walk your feet backwards until you are in a plank position on the ball.  Hold this position for 30 seconds.  If this exercise is too difficult for you, stabilize the balance ball by placing it in the corner of a room before doing this exercise.

Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “This Is How I Roll” – Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you.  With control, bring your knees into the chest, while keeping your feet on the ball behind you.  The ball should roll in towards your chest.  Slowly extend your legs behind you to starting position.  The ball should roll backwards.  Repeat 12x.

H) Repeat the “This Is How I Roll,” except instead of bringing your knees into your chest, rotate your whole body clockwise and then counter-clockwise while keeping your feet on the ball behind you.  This is a test of your balance!  Stay focused.  Repeat 12x.

I) The “Pass Through” – Begin by on your mat with your arms outstretched behind your head holding a balance ball.  Simultaneously lift your shoulders, and the ball, off of the mat while you also lift your feet off of the ground until they are at a 90 degree angle.  Pass the ball from in between your hands to in between your feet.  With control, lower your feet, holding the ball to the ground, while you simultaneously lower your shoulders back to the mat.  Next, lift your feet, and the ball back toward the ceiling, and simultaneously lift your shoulders off the mat.  Pass the ball from in between your feet to in between your hands.  With control, lower your hands, and the ball, to the mat while simultaneously lowering your legs to the mat as well.  Repeat 10x.

Copy of circuit 3


Fitness Tip of the Day

Believe it or not, you can tone up your abs in just minutes each day. Click here to find out how.

 

xoxo,

Workout Girl

 

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