Running Dirty. Eating Clean. Loving Life.

abs

3 Exercises Everyone Should Do – November Blogging Challenge #28

When I interviewed for my personal training job at the YMCA, one of the questions I was asked was “What are your 3 favorite exercises for clients and why?”  The first 3 exercises to pop out of my mouth – Squats, Push ups, and Planks.  So why were these three the first to pop into my head? They all use multiple muscle groups giving a great full body workout without much equipment needed, there are a million different variations to switch things up to avoid boredom and add a little muscle confusion into the mix, and most importantly, they can be modified so that almost everyone can do them.  My answer must have been a good one since I walked out of the interview with a job offer.  So what makes each of these exercises so special? (more…)


Jump Rope Circuit

Always looking for new ways to torture myself, today I did a little playing around before my morning client at the gym.  So I might have actually been trying to find new ways to torture my client and was using myself as a guinea pig.  With only about 20 minutes to get in a decent workout, I went with one of my go to quick butt kicking workouts: a 50/10 HIIT workout.  If you’re not familiar with HIIT, it stands for High Intensity Interval Training.  Basically, you go all out on an exercise for the designated work phase and then take a short rest break before going back at it.  With a 50/10, you work your ass off for 50 seconds, then rest for 10 and repeat.  Today’s workout was just 20 minutes, but I felt like I was going to puke by the end. 

Equipment: jump rope, bench, smith machine, kettle bell (I went with 25 lb.), stopwatch or interval timer

Time: Set your interval timer to 20 rounds of 50 seconds work and 10 seconds rest for a total of 20 minutes

The Break Down:  Complete this circuit all the way through and repeat for 20 rounds total

Round 1 – jump rope

 

 

 

 

 

 

Round 2 – Incline push ups

Round 3 – jump rope

 

 

 

 

 

 

 

Round 4 – Modified pull ups on the Smith Machine

Round 5 – jump rope

 

 

 

 

 

 

 

 

 

Round 6 – jump lunges

Round 7 – jump rope

 

 

 

 

 

 

 

 

 

Round 8 – suicide (or walk up) planks

Round 9 – jump rope

 

 

 

 

 

Round 10 – Kettlebell swings


5 Minute Ab Workout

Today’s mini workout focuses on the abs.  The exercises I’ll be doing for you work the entire abs, so it’ll help not only get that 6 pack, but trim the waistline and get rid of that fupa.  So go ahead and set that interval time to 5 rounds of 50 second work and 10 second rest intervals and let’s get started.

Exercises – 5

Rounds – 1

Interval Timer – 5 sets of 50 seconds work and 10 seconds rest

Total time – 5

Equipment – Interval timer, weights or medicine ball (optional), mat

Exercises

Straight leg toe touch and V crunch

Plank to side plank and oblique crunch

V sit with leg scissors

Medicine ball twist

Plank with leg lifts

5 minute Abs workout


Burn off that Muffin Top Workout

If your waistline is suffering from a little too much over indulgence this holiday season, here’ s great workout using some of my favorite exercises that target the obliques.  These moves will help firm up the outside of those abs, giving you a tighter, tinier waistline.  The first video is a run down of each of the exercises, showing variations depending on the equipment you have available and modifications for different fitness levels.  The second video shows me running through the first round of the workout so you can get an idea of what it looks like.  After going over the video of me doing the workout, I noticed huge room for improvement in my form, so please watch the break down to get a better of idea of how the exercises should be done.  In my defense, I was on about round 4 because my little half pint assistant was trying to jump in and steal the show.  Here’s the workout break down:

Exercises – 6

Rounds – 3

Interval Timer – 18 sets of 40 seconds work and 10 seconds rest

Total time – 15 minutes

Equipment – Interval timer, yoga mat, medicine ball (can use dumbbells or resistance bands instead)

Exercises 

Sumo Squat with Knee Raise (alternate legs)

Side Plank Raises (Right side)

Core Twist Push Up

Side Plank Raises (Left)

Jump Squat with Twist (alternate sides)

Bicycle Crunch