Continuing on with the core work from last week – today’s workout consists of 11 exercises which all focus on (you guessed it) the abs.
For this workout you will complete 2 sets, with 1-2 minute rest between sets. You will need a 5-10 lb kettle bell and dumbbell. Do the number of reps listed, according your fitness level (beginner to advanced).
Mountain Climber (1 minute): You can perform this move with your hands on the ground or elevated. Start in a plank position, and quickly bring knee to your chest and back as you bring the other knee to chest. Continue alternating sides and be sure to keep your back straight and your abs engaged.
Side Plank Get-up (Right) (10, 15 or 20 reps): Lay on your back with your right leg straight and left knee bent. Hold a kettle bell in your left hand, with elbow bent and kettle bell at your shoulder. Sit up and turn onto right arm and push yourself up, reaching the kettle bell toward the ceiling, and extend your left leg straight. Bend the left knee bringing the foot back down, and reverse the movement to lay down back to start.
Side Plank Get-up (Left) (10, 15 or 20 reps): Repeat the previous move, but start with your right leg bent and left leg straight, holding the kettle bell in your right hand.
Lift, Tap, Reach Sit-up (10, 15 or 20 reps): Lay on your back with arms extended overhead, legs straight up lifted about 45 degrees. Lift legs straight up and lift your hips off the ground (lift) – lower legs back to 45 degrees and lift your upper body with your arms out in front and tap your toes (tap) – Sit up balancing on your tailbone and lower your legs and bend knees to chest, reaching arms out over knees (reach) – Straighten your legs and slowly lower back down. (1 rep) Your feet never touch ground and your arms are always straight. Do this as quickly as you can while keeping balance and proper form.
High Knees (1 minute): Pump your arms and keep your back straight and abs engaged as you alternate bringing your knee to chest, as if you’re running in place. Keep a steady pace that you can maintain for 1 minute.
Table Heel Rock (10, 15 or 20 reps): Start sitting with your knees bent (heels on ground, toes lifted) with hands on the ground behind your hips about 1 foot (fingers forward or out to sides). Lift up into a tabletop, bringing your hips up to make your body into a straight line. Lower your hips so you tap your butt to your feet, then lift hips back up to table top – then tap butt straight down to the ground, then back up to table top (1 rep). Your toes should stay lifted throughout.
Reverse Bicycle (10,15 or 20 reps): Lay on your stomach with your legs straight and in a wide V, placing your hands behind your head. Lift your legs and chest off the ground and twist your upper body side to side, leading back with elbow. (Twist to each side = 1 rep). Keep your legs and chest lifted throughout.
Decline Mountain Climber (1 minute): Start in a plank with your feet up on a bench or step. Do mountain climbers (see first exercise) with feet elevated.
Side Crunch Reach (Right) (10,15 or 20 reps): Start kneeling on your right knee with the right arm straight under shoulder. Left leg is straight out and the left arm is reached straight over head and to the right, holding a dumbbell (armpit by your ear). Lift and bend the left knee while bringing the left elbow to meet the knee, in a crunching motion. Return to start. Start with a 5 lb weight or lighter, and gradually increase your weight.
Side Crunch Reach (Left) (10,15 or 20 reps): Repeat the previous move, but kneel on your left knee and hold a weight overhead in your right arm – crunching right elbow to right knee. This will work your obliques.
Row the Boat (10,15 or 20 reps): Balance on your tailbone with your legs lifted and knees bent holding a kettle bell or dumbbell at your chest. Twist and do a rowing motion to the right while straightening your left leg. Repeat by rowing on the left, straightening right leg (1 rep) Continue alternating sides. If this is too difficult, perform this move without weight.