AB BLASTER.
Hop on a treadmill. Incline up to 12, speed no less then 5.0 (I was able to do 5.5) for one minute. Hop off, in high plank position, stationary spiderman, set of 12 with your left leg, and 12 with your right leg. Repeat both for three full sets.
On your mat, on your back, cross crunches...20 on your left, 20 on your right. Full sit ups, set of 20. Repeat for three full sets.
Hop on treadmill, incline at zero, speed no less then 9.0 (I did 9.5), sprint for 1 minute. Go to the mat, V/N's, set of 20 then hold that last one as far stretched as you can for 30 seconds. Repeat for three full sets.
On the treadmill, up the speed, I only up'd it to 9.7 then ended up lowering it to 9.6, sprint for one minute. On your back on the mat, low plank for one minute. Repeat for three full sets.
Set of 5 leg lifts, on the 5th hold for 15 seconds, another set of 5, another hold for 15 seconds, then another 5 and a hold for 15 seconds. Scissors, set of 30 with the first 10 being extremely slow, the last 20 being quick. Repeat for three full sets.
On your left side ONLY, legs off the ground, side crunch, set of 15. Still on left side, side plank, hip raises, set of 15 then hold for 15 seconds. Repeat on left side, but with sets of 10 and hold for 10 seconds. Then repeat once more for a set of 5 and hold for 5 seconds. Repeat with the right side.
Prior to the workout, I did 45 minutes on the eliptical.
No comments:
Post a Comment