Beautifully defined abs are possible for anyone and at any age. For the next 7 days, you will be doing workouts designed to challenge you and your midsection. There’s more to creating toned and defined abs than crunches…a lot more, read on. After completion of this 7-day challenge, continue doing an ab routine 3 times weekly on non-consecutive days.
For additional tips on uncovering those muscles and getting some gorgeous abs, follow these 7 recommendations:
1. Drink water throughout the day and always have some on hand when doing this challenge.
2. Eat smaller portions.
3. Eliminate refined sugar and white flour. Instead eat whole grains and foods that don’t have added sugar.
4. Avoid sodas…diet included.
5. Speed your metabolism by eating more often, 5-6 times each day. Remember, meals should not be the standard restaurant portions but rather mini meals. Eating on salad plates instead of dinner size plates is a good start.
6. Eat breakfast and you’re more likely to stick to a smaller portions throughout the day. Try the SkinnyMs. smoothie recipes.
7. After this challenge has ended be sure to continue doing ab workouts three times weekly. You will find lots of routines right here at Skinny Ms.
Let’s get started! You will need water, a yoga mat, determination, and an agreement with yourself to see this through for the entire 7 days. Some of the workouts will require either a workout partner to track your time or an Interval Timer. Our favorite is the GymBoss. You will find video demos for each workout, and be sure to watch each one to ensure that you’re using correct form.
Remember, you can split your workout up if necessary, just be sure to complete the entire workout by the end of the day.
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Day 1
Complete the following exercises one after the other with little to no rest in between moves.
1. Bob Harper’s Ab Challenge – Complete entire routine- 3 minute video below
2. Bob Harper’s Set ups – Complete 25 reps (Follow video for correct form)
3. Leg Lifts – 25 reps
4. Push Through – 25 reps
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Day 2
8 Minute ABS, Level One
1. Foot to Foot Crunch – 30 reps
2. Alternating Curls – 30 reps
Recovery – 30 seconds
3. Push Through – 30 reps
4. 4 Time Abs – 30 reps
Recovery – 30 seconds
5. Arm Reaching Crunch – 30 reps
6. Leg Up Touch Crunch – 30 reps
Recovery – 30 seconds
7. Cross On Crunch – 30 reps
Double Crunch – 30 reps
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Day 3
Today we’ll be doing 2 interval circuits. This type of workout is hardcore but effective. You will need less than 10 minutes for today’s workout. Here’s how it works:
Complete routine #1 and repeat one additional time. Rest 1 minute then begin routine #2 and repeat one time. This type of workout continues to burn fat for up to 24 hours.
Here’s the breakdown for the circuits:
20 seconds for each exercise + 10 seconds rest = 30 seconds
30 x 8 = 240 seconds / 60 seconds = 4 minutes
Routine #1
1. Mountain Climbers – 20 seconds
Rest – 10 seconds
2. Sissors – 20 seconds
Rest – 10 seconds
3. Knees In and Out – 20 seconds
Rest – 10 seconds
4. V-Ups – 20 seconds
Rest – 1 minute
Routine #2
1. Toe Touch – 20 seconds
Rest – 10 seconds
2. Air Bike – 20 seconds
Rest – 10 seconds
3. 4 Time Abs – 20 seconds
Rest – 10 seconds
4. Prone Plank – 20 secondsRest – 10 seconds
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Day 4
Rest/Recovery Day
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Day 5
Complete 3 circuits – move from one exercise to the next with little to no rest.
1. Flutter Kicks – 30 reps (15 each side)
2. Side V-ups – 20 reps (10 each side)
3. Push Through – 30 reps
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Day 6
8 Minute ABS, Level One
1. Foot to Foot Crunch – 30 reps
2. Alternating Curls – 30 reps
Recovery – 30 seconds
3. Push Through – 30 reps
4. 4 Time Abs – 30 reps
Recovery – 30 seconds
5. Arm Reaching Crunch – 30 reps
6. Leg Up Touch Crunch – 30 reps
Recovery – 30 seconds
7. Cross On Crunch – 30 reps
8. Double Crunch – 30 reps
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Day 7
1. Side Plank – 20 (10 each side)
Rest – 10 seconds
2. Side Burpees – 10 reps (5 each side)
Rest – 30 seconds
3. Plank – Hold 1 minute
No rest
4. Mason Twist – 50 reps (25 each side)
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Day 1 – Bob Harper’s Ab Challenge
Day 1 – Bob Harper’s Set ups
Day 1 – Leg Lifts
Day 1 – Push Through
Day 2 & Day 6 – 8 minute ABS, level 1
Day 3 – Routine #1
Mountain Climbers
Day 3
Scissors
Day 3
Knee In & Outs
Day 3
V-Up
Day 3 – Routine #2
Toe Touch
Day 3
Air Bike
Day 3
4 Time Abs
Day 3
Prone Plank
Day 5
Flutter Kicks
Day 5
Side V-Ups
Day 5
Push-Through
Day 7
Side Planks
Day 7
Side Burpees
Day 7
Plank
Day 7
Mason Twist
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Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.
Original article and pictures take useast-cdn.skinnyms.com site
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