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5 to 50 Ab Workout

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Equipment Used

  • 10-lb kettlebell
  • Exercise mat

The 5 to 50 Ab Workout

  • 5 V-Up Crunches: To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.
  • 10 Side Plank Pulls with Leg Lift (each side): Start in a side plank position on your right hand/foot, with left hand holding kettlebell on the ground in front. Row that kettlebell by pulling your left elbow to the ceiling. As you do, raise your left leg. Slowly lower both, returning to starting position. I used a 10-lb weight.
  • 15 Full-Body Tuck ‘n Spreads: Sitting on the ground, lean back with hands lightly by your side for support. Legs should be lifted and outstretched. Crunch inward, bringing your knees in to meet your torso. Extend back out and then spread legs out to the side. Bring them back together and go right into your next crunch.
  • 20 Alternating Superman Planks: Start in a plank position. Simultaneously lift your right hand and left leg, extending both straight out. Return to plank position and repeat, lifting left hand and right leg. This is a great core exercise because your back is engaged, too.
  • 25 Plank Jumps to Jacks: Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.
  • 30 Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
  • 35 Leg Lifts: Lay on back with hands under your butt or by your side for support. Lift legs straight up, perpendicular to the ground and then lower until they are just a couple inches off the ground. Legs should stay straight the whole time, and should never come to rest on the ground.
  • 40 Side-to-Side Sneaker Taps: Start in a basic crunch position: on back, knees bent, feet flat on the ground, chest lifted off the ground. Holding that contracted crunch position, rotate side to side, tapping your left sneakers with your left hand and then your right sneaker with your right hand.
  • 45-second Elbow Plank
  • 50 Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.

Source: Nicole Perry of Pumps & Iron

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20-Minute Bodyweight Interval Workout

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Equipment Used

The 20-Minute Bodyweight Interval Workout

  • Lunge Hops (right): Step back onto your left foot into a lunge (both knees at 90-degrees). Bring that back left knee forward and up and you push off your right foot and hop straight up. Land softly on right foot and step left foot right back into a lunge position.
  • Lunge Hops (left)
  • Rocking Elbow Plank: Get into an elbow plank position. Rock forward, pointing your feet, and then back, flexing them. Keep core tight and body straight throughout the movement.
  • Alternating One-Leg Push-Ups: Start in a plank position, one leg lifted straight up behind you as you lower into a push up. When you come back up, switch feet and repeat.
  • Side-to-Side Burpee with Knee Crunch: Squat down, hands on mat, jump both feet out laterally to the right, crunch top (right) knee up towards elbow, jump both feet back in towards hands, stand up into squat position, jump up with arms overhead. Repeat to the left.
  • Leg Scissor Crunches: Lay on back, one leg lifted straight up at 90 degrees, the other straight out, hovering a few inches off the ground. Crunch up to touch toes with opposite hand. Alternate your legs as you then crunch up to the opposite side.

Source: Nicole Perry of Pumps & Iron

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30 Days Of High Intensity Training HIIT

30 Days of High Intensity Training Neila Rey

Neila Rey does it again…

30 Days of HIIT is a visual no-equipment fitness program designed for higher burn in a shorter period of time. If you’re looking for weight loss or muscle tone or just improved endurance but haven’t got a lot of spare time on your hands, then this program is the right one for you. Different HIIT routines will boost your metabolism while challenging your cardio vascular system on a daily basis giving you better results faster in the comfort of your own home.

You will have to perform each workout flat out but the ‘flat out’ reading each time is unique to you. Provided you hold nothing back you gain each and every time, regardless of your personal level of fitness.

This program has also been enriched with interval training targeting your abs and core. Cardio oriented HIIT workouts will help you get rid of the extra reserves in the midsection followed by ab work that will tighten up and work the muscles further.

Download 30 Days of HIIT.pdf [9Mb]

Preview of 30 Days of High Intensity Training Neila Rey

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A Woman’s Guide To CrossFit…

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This article is courtesy of Britt Thorson, of Seattle Refined…

Crossfit_PaigeCrossfit. The word can bring chills to any non-believer, and instantly commands images of super athletes flipping tires, women who look like Arnold Schwarzenegger circa 1967, and newbies vomiting into trash bins.

I have to admit, I felt this way too. I like to consider myself a fairly active person; I try to work out 5 times a week (usually on the elliptical), and throw in the occasional strength training session. But Crossfit scares the heck out of me, and in talking to many people – I’m not alone.

I ventured into the lion’s den (more commonly known as the Northwest Crossfit Greenlake gym) to talk to trainer Paige Wager about the fear surrounding Crossfit. I’ll note that it was much easier to go to this interview knowing ahead of time that I wouldn’t be participating in a class, but I still had fears of showing up and getting told to “drop and give me 50!”

Wager has been a Crossfitter, as they call themselves, since 2007. She nodded in understanding as I explained my own fear of Crossfit, it’s intensity, and it’s seeming inability to be approachable by the average person.

“I hear that a lot,” she said. “We all do. And that’s usually the first thing I ask my OnRamp class – who is scared out of your minds right now? And pretty much everyone raises their hands.”

OnRamp is a two week series made up of six classes and targeted specifically to Crossfit beginners. In fact, you can’t take a regular Crossfit class without first ‘graduating’ from OnRamp. Each class is about an hour long, and focuses on breaking down the basic movements of Crossfit and easing into the workouts.

“It’s very doable,” said Wager. “We add new movements each day, and everyone is always modifying them slightly to their own individual needs.”

After you’ve finished the OnRamp series, you get two weeks of unlimited Crossfit classes for free. This is mainly to encourage people to come back and keep doing what they learned, get into a groove, and work the program. Once a month of Crossfit is up (two weeks of OnRamp and two weeks free), Wager says about 70% of people sign up for the monthly packages to continue… Click here to read the rest of the article…

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