I hate those mornings when you wake up and don’t want to move out of bed. Uggghhhh.
Today was one of those mornings. 4:30 andI’m laying there, listening to my alarm until finally I decide to get my butt out of bed.
Did you feel the sarcasm in that one?
Today I am up and off to the gym, so I’m sharing a workout that I did the day before starting this challenge. I’m going to blast abs in the gym with a hanging knee raises & side plank lifts – so don’t worry about me. I’ll still be saying bye-bye to those love handles.
What You’ll Need
+Gymboss Interval Timer
Set your timer for 24 rounds of 30 seconds each. Complete the following exercises for each 30 second interval in the exact order below.
Knee Hug Crunch
Side Plank Lift & Knee Tuck
Alternating Superman Planks
Side Plank Lift & Knee Tuck
This equals out to a full 12 minutes of ab exercises without any rest.
You can do it, if you did this then you can for sure do this one! 😉
The Exercises Explained:
KNEE HUG CRUNCH (aka deadbug): Lying flat, lift your feet slightly up off the floor and place arms over your head. Keep arms straight at all times and keep legs together. Bend your knees into your chest as you swing your arms over your head and bring your hands to your ankles. Slowly release back into starting position. Really squeeze your lower abdominal muscles to pull your legs into your chest.
SIDE PLANK & KNEE TUCK: Begin in a side plank position; resting your bodyweight up on your left palm, keep your abs tight and bend your right knee up into your core.
SUPERMAN PLANK: From the high plank position, lift your right arm up & point it directly in front of you as you lift your left leg up off the ground and slightly lift it up to align with your body. Release & complete on opposite side. *completing one superman plank on each side of the body & move back into the first exercise.
SIDE PLANK & KNEE TUCK: complete as above resting on right arm & bending left knee.
BOAT POSE: Begin sitting on the floor on your butt. Keep your legs together and lift them up off the floor, chest height keeping both legs together and straight. Lift your arms up pointing your fingers towards your toes. (or if you aren’t a boat pose pro like myself, lower your hands to help yourself stabilize your body) It is a little easier that way if you find you shake too much! 😉
REVERSE PLANK: Begin lying prone on the floor. Place your forearms beside you and lean back using your shoulders to support your upper body weight. Lift your hips off the ground and hold yourself in this position for 30 seconds. Keep your hips aligned with your body and your core tight. Your core can really “give up” doing this exercise so remember to keep it tight.
How are you coming along with this challenge?
Are you having any muscle stifness/soreness?
Comeon, tell, tell..