Wednesday, June 24, 2015

#WorkoutWednesday

This weeks' #WorkoutWednesday is all about those abs! We love to hate ab workouts. This workout is short but tough. If you stick with me through the 15-ish minutes of torture below, I promise you will feel awesome the rest of the day!

On #WorkoutWednesday I plan to show you, step-by-step, the workout I will be performing. It will include the modifications I use-- but obviously adjust as necessary for your own body. I did not invent these moves. A quick Google search for "strength training" or "body weight exercises" will find you most of the moves I will be showcasing. I am not a doctor or certified trainer. Just a person who loves living a fit and healthy lifestyle, and wants to share what I do with all of my wonderful readers :)

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I will be doing each set based on time.

45 sec ON / 10 sec REST
today's workout!

Each set will be repeated x3 for a total of 15-ish minutes. If 45 sec is too much, drop it back to 30 sec.

Forearm Plank


From a push-up position bend your arms and rest your forearms on the ground. Keep you back flat and your core engaged. 

Downward Dog Crunch


Starting in a downward dog position raise your left leg straight out behind you (either parallel to the ground or extended upwards depending on your ability level) and in a fluid motion bring your knee towards your chest. Straighten the leg and come back into downward dog. Repeat with the right leg.

Alternating Leg Lift Plank


From a straight arm plank position lift your left leg straight up off the ground until parallel with your body. Release leg back to the ground and repeat with the right leg.

Jack Plank


From a straight arm plank position, keep your body stationary as you jump your legs out then back in. If jumping your legs is too difficult you can step one leg out at a time, then back in one at a time.

Plank Push-Up


From a forearm plank position press yourself up away from the ground one arm at a time into a push-up while maintaining a plank position. Keep your back flat and core engaged. Return to your forearms one arm at a time.

Plank & Rotate


Start in a straight arm plank position with your feet in a slightly wider stance. Lift you left hand towards the ceiling as you twist through your entire torso. Bring your left hand back to the floor. Repeat on the right side.

Bonus Move!


When we work our abs we need to balance our bodies by working our backs. Do 3 sets of supermans. Hold each one for 45 sec and rest for 10 sec in between.


Superman


(Sorry! No picture for this one.)


Start by laying on your stomach. With arms extended away from your body in a forward "V" shape lift your legs and chest off the ground. Lift until you feel a slight pull. Do not over extend.


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Always remember quality over quantity. It's better for your body to perform the move correctly for a shorter amount of time than to compromise your form. 

This is a tough workout. Thanks for sticking with me! Keep at it, and eventually you'll be holding those planks for several minutes. You got this!

Now it's your turn! What do you love most about planks?



♥AK

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I'll be linking up with Jill for Fitness Friday. Check her out!



all photos were taken with GoPro HERO3 Silver