ECCENTRIC ABS & INTERVALS.
Warm up 10 minutes on the stationary bike.
Go right into scenic sprints (sitting on the bike seat, sprint). 6 sets, 30 second sprint, 15 second rest.
Get on a rower. 6 sets, 30 second sprints, 15 second rest.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground).
Grab a jump rope. Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground). Yes, again!
Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets. Yes, also, again!
Hang from a pull up bar, set of 10, bring your knees to your chest (do NOT swing, the idea is to remain still except for your legs coming to your chest). Set of 10 eccentric knee lifts, only on a 3-count. Repeat two full sets.
Grab a stability ball. Back raises, set of 15. Eccentric back raises, se of 10, slowly coming up to an 8-count.
I then did 45 minutes on the elliptical, 12 incline, 6 resistance, trying to keep a 185 speed average.
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