Posts Tagged 'core'

Abs Workout

See…I didn’t break my pinky promise! 

At one of the gyms where I teach, I was asked to teach a 15 minute abs class before my Zumba class.  I LOVE teaching abs/core, so I quickly accepted.  I think having a strong core is crucial to your overall health, and, unfortunately, most people skimp on this portion of their workouts. 

Benefits of a strong core:

  • Decreased risk of injury
  • Increased balance
  • Ability to hold proper form not only in core exercises, but also when working other muscle groups
  • Takes pressure off lower back (especially for those who stand all day at work)
  • Better posture

This is one of the workouts I did in my new 15 minute abs class.  Try it out and let me know what you think!

2-3 sets alternating 15 each:

2-3 sets alternating 15 each:

  • side lunge with dumbbell reach overhead (from JM 6 week 6 pack)
  • seated oblique twist with weight

2-3 sets alternating 15 each:

  • plank (40-60 seconds) – on second and/or third set, add leg lift
  • double butterfly crunch

2-3 sets alternating 15 each:

  • spiderman abs (like slow mountain climbers, but bring knee out to the side towards shoulder)
  • side plank oblique pushups

We finished off with about 50 crunches of choice

What is your favorite ab/core move?  What about your least favorite?

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My arms feel massive…and I love it

Do you ever have those days where after you finish a workout you feel like you have bodybuilder arms?  I know that if I look in a mirror, my arms will be hanging naturally by my sides, but I feel like they are sticking out and I can’t relax them (does that even make sense?). 

massive arms

(source)

Today was one of those workout days!  When Martha arrived at 8 this morning (our last day to not have to workout before 6 am), we warmed up by walking outside.  The heat index is supposed to be over 110 degrees today (and up to 120 tomorrow – WHAT?!), so it was nice to get some time in outside before the smoldering heat sets in.  Today’s workout looked like this:

3 sets alternating 15 of each:

Wide pushups

Wood choppers with 10lb db

Triceps dips on floor

3 sets alternating 15 of each:

Stability ball rollout

Side plank with knee tuck

Pass the ball (lying on back, pass stability ball from hands to feet and then back to hands, stretching out fully each time – I love these!)

3 sets alternating 15 of each:

Alternating reverse lunge with bicep curl with 10lb/12lb db

Assisted pullups

Bent over rows

3 sets alternating 15 of each:

Triceps extensions overhead with 12lb db

Stability ball rollup

Then complete the following one time through:

Pilates 100

Cancan crunches – 30 (like bicycle crunches but with straight legs)

Oblique twist no weight – 50

 

By the end of this workout, I was definitely feeling it all over!  Working out is the best way to start the day for me!

What is YOUR workout today???


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