Happy Flat Abs Friday!! Today Ive got a video for you and I must confess I was a little nervous putting this together, hence the fact that I had to really think to remember my friends last names. I apologize, I promise I know who you are! :) Anyway todays work out includes 2 combination moves that will really get your hear pumping and hit all your major muscle groups as well as one ab exercise. So here goes nothin! 1). 5/10 Body Blast: All the way from OK from my friend and fellow trainer Shana Howland. Its a combination of 5 squat jumps, on the last squat jump you add a 180 degree turn, hop down to a plank position and complete 10 mountain climbers. Thats one repetition. You can either set a rep count of 8 to 12, or just set the timer from 30-60 seconds and see what you can get in. I forgot to add modifications to the video (again, kind of nervous). However, if you need to you can perform this in front of a sturdy bench or chair-remove the jump and just complete 5 squats, then hit that strong sturdy plank position with your hands on the bench/chair and complete 10 mountain climbers; stand tall and repeat. NOTE: Keep your body weight in your heels, chest nice and tall and work to keep your knees in line with your feet. 2). 4 Plank or Renegade Rows, Plank Walk, 4 Push Ups: Using one weight in each hand, hit that strong plank position and perform 4 rows, pulling the weight to your ribs. NOTE: Its important that the power from this move comes from your core and upper back NOT your hips. Work hard to keep your hips steady, no rocking or rotating side to side. After you complete your rows, do a side plank walk down to the other end of your mat and perform 4 push ups. Then plank walk back to start. That is one rep. Again, you can set a rep count 8-12, or just set the timer. See the video for other modifications. 3). Russian Kick: This one is from my friend Desiree Hodnett in Texas. Start in a seated position with your feet on the floor. Slightly lean back, pulling your belly button into your spine and tucking the hips under. Holding one weight with both hands, turn to the right and tap the weight on the ground next to your right hip. Then turn back to center, kicking up your left foot. Reach the weight towards your foot. That is one repetition. Complete all reps on this side before switching sides. I would try from 10-20 reps each side. (Or you know my favorite-just set the timer! :) ). Repeat this series as desired, up to 4 times. Lifes a Journey, Enjoy the Ride!
Posted on: Fri, 05 Sep 2014 16:49:30 +0000
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