Day 1. Ironically, it's also September 1st. Ha. What do you make of THAT?
I had good intentions when I went to bed last night.
I laid out my running shoes, socks, sports bra, tshirt and shorts to just throw on. Set the alarm to 5:30 am and said I would just throw the clothes on, pull hair in a ponytail, put on ipod, and chew piece of gum. Do a run/jog/walk/crawl to Sunrise Blvd. and back down A1A. About a 3 mile round trip.
Alarm goes off. I lay back down. Think I'm awake until I look at clock again and it's 6:25. Crap.
Get up. Drag my butt to the coffee maker and turn it on. Which is I need to STOP doing, but another day.
Did a few exercises and said that this evening will have to be my motivational moment. Great.
20 bicycle crunches
10 full crunches
10 countertop deep pushups
I will update this evening.
UPDATED at 6:30pm
It was raining with a few boomers here and there so I grabbed the AB RIPPER X from the P90X set. Ugg
15 to 20 reps of each (as opposed to the 25)
In and Outs
Seated Bicycle (forward)
Seated Bicycle (backwards)
Seated Crunchy Frog
Wide Leg Sit Up (not sure why I find these easy?)
Fifer Scissors (um, no, I can NOT keep my legs straight and feet flexed)
Hip rock and raise
Heels to Heaven
Rollup / Vup Combo (no Vups on this end folks)
Olique Vups (right side is easier then left)
Leg climb
Mason Twist (40 total, did all)
Ummm...I know that my core will be sore tomorrow. It always is when I do this workout. But I did every stinkin exercise at least 15 reps, 20 where I could push it.
FYI - I think you can google the directions that come with the DVD set (The fitness guide gives step by step instructions) or look on youtube for a sample of the move if you don't know what it is.
So how about it ... did you Move It On September 1st?
Showing posts with label abs. Show all posts
Showing posts with label abs. Show all posts
Thursday, September 1, 2011
Monday, June 6, 2011
Sunday night, give me 15 minutes
I've been sick and have NOT been to the gym in over a week. Of course, the last time I went I way overdid it and couldn't go the rest of THAT week ... and then when I was finally able to move, I came down with the wicked cold.
So last night, Sunday, I dug out one of those stupid, idiotic 10 minute work out dvds. Stuck it in the laptop and carried the laptop to the bedroom.
Picked up half way through the abs routine.
Uh huh ... The Dawn for 1 minute
Mountain Climb for 1 minute
superman crunch for 1 minute
Tic Toc Lift for 1 minute
(ummm, by now I'm screaming!)
Peek a boo for 1 minute
Scissor Crunch for 1 minute
Scissor Lift for 1 minute
http://www.youtube.com/watch?v=V5Xpu4LnDlw This is a youtube video that shows the whole ab workout by some normal dude. Nice to see a NON ATHLETE do it for once :) His daughter pops in at some point and you can see he's just too exhausted to say anything to her :)
Then I did the full 10 minute of lower body ... and again, scream baby but in the end, no big deal. I think my legs are pretty strong and just need to loose a little more of that jiggly fluffy stuff :)
I am not listing the 10 minutes of leg exercises right now but can tell you that it has lots of squats in various forms and your thighs will be burning by the end. It also follows the 1 minute per exercise with 30 seconds of each leg (like the kicks and such) ...
So last night, Sunday, I dug out one of those stupid, idiotic 10 minute work out dvds. Stuck it in the laptop and carried the laptop to the bedroom.
Picked up half way through the abs routine.
Uh huh ... The Dawn for 1 minute
Mountain Climb for 1 minute
superman crunch for 1 minute
Tic Toc Lift for 1 minute
(ummm, by now I'm screaming!)
Peek a boo for 1 minute
Scissor Crunch for 1 minute
Scissor Lift for 1 minute
http://www.youtube.com/watch?v=V5Xpu4LnDlw This is a youtube video that shows the whole ab workout by some normal dude. Nice to see a NON ATHLETE do it for once :) His daughter pops in at some point and you can see he's just too exhausted to say anything to her :)
Then I did the full 10 minute of lower body ... and again, scream baby but in the end, no big deal. I think my legs are pretty strong and just need to loose a little more of that jiggly fluffy stuff :)
I am not listing the 10 minutes of leg exercises right now but can tell you that it has lots of squats in various forms and your thighs will be burning by the end. It also follows the 1 minute per exercise with 30 seconds of each leg (like the kicks and such) ...
Tuesday, March 29, 2011
Abs ... only 40
You know, the core area is really one of the easiest places to see a difference, but you have to stay focused!
As you may have seen on the other site, I have joined a gym, only because Hubby needed to have the outside motivation. We joined a place called YouFit ... $20 a month for each of us, unlimited access to gym, classes, tanning, etc. Personal Trainers galore and it's sort of cool that I can watch them work out with the clients while I'm on a treadmill and put the information away in my brain :)
So anyways, I still work out at home though. And realize that I've been neglecting the core/ab area ... because geesh, my legs and butt are firmer but the rolly polly rolls are coming back in the stomach!
So here we go, 40 total today, which really, is enough on a daily basis IF that's all you have time for :)
1. Lay on back with knees bent, feet flat on floor. Put arms straight up in air, palms facing and touching each other. And up you go in a crunch, reach for the sky, keeping hands together and arms straight. You will be more reaching towards the 10:00 or 2:00 position on a clock, not straight up in the air. Not going all the way up and be sure to squeeze your ab muscles when doing. Do 20 (come on, you can do it!)
2. Ready for the other 20? IF you have a medicine ball or other stable weight, place between your knees once in position. Lay flat on your back with knees bent, feet flat on the floor. Hands out by sides, palms down for stability. Lift feet off floor (knees still bent) and straighten legs so they are straight over the floor, but don't touch the floor! Pull knees up towards starting position and repeat. IF you have the weight, put between your knees and hold it together. Do 20 of these, be careful not to strain your neck, using your hands and arms to stabilize and focus on your core while doing.
And there you are, 40 tummy works for the day. IF you still feel up to it, do 40 mason twist, 20 crunches or 20 situps, all depending on your ability!
As you may have seen on the other site, I have joined a gym, only because Hubby needed to have the outside motivation. We joined a place called YouFit ... $20 a month for each of us, unlimited access to gym, classes, tanning, etc. Personal Trainers galore and it's sort of cool that I can watch them work out with the clients while I'm on a treadmill and put the information away in my brain :)
So anyways, I still work out at home though. And realize that I've been neglecting the core/ab area ... because geesh, my legs and butt are firmer but the rolly polly rolls are coming back in the stomach!
So here we go, 40 total today, which really, is enough on a daily basis IF that's all you have time for :)
1. Lay on back with knees bent, feet flat on floor. Put arms straight up in air, palms facing and touching each other. And up you go in a crunch, reach for the sky, keeping hands together and arms straight. You will be more reaching towards the 10:00 or 2:00 position on a clock, not straight up in the air. Not going all the way up and be sure to squeeze your ab muscles when doing. Do 20 (come on, you can do it!)
2. Ready for the other 20? IF you have a medicine ball or other stable weight, place between your knees once in position. Lay flat on your back with knees bent, feet flat on the floor. Hands out by sides, palms down for stability. Lift feet off floor (knees still bent) and straighten legs so they are straight over the floor, but don't touch the floor! Pull knees up towards starting position and repeat. IF you have the weight, put between your knees and hold it together. Do 20 of these, be careful not to strain your neck, using your hands and arms to stabilize and focus on your core while doing.
And there you are, 40 tummy works for the day. IF you still feel up to it, do 40 mason twist, 20 crunches or 20 situps, all depending on your ability!
Monday, January 31, 2011
Monday's Plan - Abs - simple
Man, I need to just get focused!
30 elbows to knees
30 reach ups to toes
50 crunches
and then just because I could, 30 squats.
Nothing major but something is better than nothing.
30 elbows to knees
30 reach ups to toes
50 crunches
and then just because I could, 30 squats.
Nothing major but something is better than nothing.
Friday, January 21, 2011
Friday's Plan - ABS / Core
So have you been keeping up? Not necessarily with MY plan but with just plain getting out there and moving it. I believe that is the first step is just making the effort to DO IT.
I've worked out consistently this week and I'm pretty damn proud of myself. I am a little sore today, butt and inner thigh area from Thursday. I'm really starting to think I need to do this 2, maybe 3 times a week. It's short and sweet but highly effective.
We did this workout a week or so ago ... and I'm ready to do it again! So lets hop to it....
Elbows to knees, rotating, 25 total. Go slow and don't strain your neck. Mentally concentrate on your ab muscles. You should feel upper, lower and the sides contracting ... breathe. Take a few second break if needed, count to 10 super quick, that's the only break you get!
Feet straight up, heels to ceiling, reach with your hands to touch your toes, up and down, 25 total. You can do it. Keep the legs straight, don't bend your knees and keep your feet flat to the ceiling. Again, focus, concentrate and BREATHE!
Hmm, that was 50 already and it's only been, what, 15 minutes? Woohoo. Moving on:
In and outs ... this is a P90X Abripper move, sit with your knees bent, lift feet off ground, hands on ground to side, slightly behind your rear. extend legs straight out, trying to keep your back straight (do not arch) and bring knees back up towards your chest. Keep feet flat as you do and go for 25.
Next up is Crunchy Frog, another P90X Abripper move, start in same position as In and Outs only know, your arms are out to side (in air, palms facing forward). Straighten legs out (off the ground) and lean back and then come up to starting position with knees up to chest and arms wrapping around knees. In and out. Breathe (this is hard I think) and we are going for 25.
Whew. Thats 100 baby. Ok, really, we should do more but I think the last thing I'm going to do is mason twist.
50. With my 10 lb medicine ball. Just because.
I've worked out consistently this week and I'm pretty damn proud of myself. I am a little sore today, butt and inner thigh area from Thursday. I'm really starting to think I need to do this 2, maybe 3 times a week. It's short and sweet but highly effective.
We did this workout a week or so ago ... and I'm ready to do it again! So lets hop to it....
Elbows to knees, rotating, 25 total. Go slow and don't strain your neck. Mentally concentrate on your ab muscles. You should feel upper, lower and the sides contracting ... breathe. Take a few second break if needed, count to 10 super quick, that's the only break you get!
Feet straight up, heels to ceiling, reach with your hands to touch your toes, up and down, 25 total. You can do it. Keep the legs straight, don't bend your knees and keep your feet flat to the ceiling. Again, focus, concentrate and BREATHE!
Hmm, that was 50 already and it's only been, what, 15 minutes? Woohoo. Moving on:
In and outs ... this is a P90X Abripper move, sit with your knees bent, lift feet off ground, hands on ground to side, slightly behind your rear. extend legs straight out, trying to keep your back straight (do not arch) and bring knees back up towards your chest. Keep feet flat as you do and go for 25.
Next up is Crunchy Frog, another P90X Abripper move, start in same position as In and Outs only know, your arms are out to side (in air, palms facing forward). Straighten legs out (off the ground) and lean back and then come up to starting position with knees up to chest and arms wrapping around knees. In and out. Breathe (this is hard I think) and we are going for 25.
Whew. Thats 100 baby. Ok, really, we should do more but I think the last thing I'm going to do is mason twist.
50. With my 10 lb medicine ball. Just because.
Tuesday, January 11, 2011
Tuesday workout plan - ABS
I am so glad that I did my stuff last night, did 1 1/2 miles instead of the 1 anticpated. Even jogged a few blocks in there (ok, so only 2 blocks then walked then jogged 1 1/2 blocks but still!) No big deal. Then I did some butt exercises when I was done just to cool down some.
So tonight, Tuesday, I plan to do:
ABS. Yeah baby, the midsection. The muffin top area. You know, THAT area :) Actually, I find it to be one of the easiest and quickest spots to see results. Seriously. I think alot of that "fat" that you see is really just bloating like. Sure you may never have 6 packs so to speak (I believe that really is a genetic trait) BUT you can make it less jiggly, and reduce the rolls :)
So come on, here's what I'm planning for this evening. Hop on over and join me!
Elbows to knees, rotating, 25 total. Go slow and don't strain your neck. Mentally concentrate on your ab muscles. You should feel upper, lower and the sides contracting ... breathe. Take a few second break if needed, count to 10 super quick, that's the only break you get!
Feet straight up, heels to ceiling, reach with your hands to touch your toes, up and down, 25 total. You can do it. Keep the legs straight, don't bend your knees and keep your feet flat to the ceiling. Again, focus, concentrate and BREATHE!
Hmm, that was 50 already and it's only been, what, 15 minutes? Woohoo. Moving on:
In and outs ... this is a P90X Abripper move, sit with your knees bent, lift feet off ground, hands on ground to side, slightly behind your rear. extend legs straight out, trying to keep your back straight (do not arch) and bring knees back up towards your chest. Keep feet flat as you do and go for 25.
Next up is Crunchy Frog, another P90X Abripper move, start in same position as In and Outs only know, your arms are out to side (in air, palms facing forward). Straighten legs out (off the ground) and lean back and then come up to starting position with knees up to chest and arms wrapping around knees. In and out. Breathe (this is hard I think) and we are going for 25.
Whew. Thats 100 baby. Ok, really, we should do more but I think the last thing I'm going to do is mason twist.
50. With my 10 lb medicine ball. Just because.
So there you have my Tuesday workout. 150 total ab moves. Whew. So how about it, did you do it??
So tonight, Tuesday, I plan to do:
ABS. Yeah baby, the midsection. The muffin top area. You know, THAT area :) Actually, I find it to be one of the easiest and quickest spots to see results. Seriously. I think alot of that "fat" that you see is really just bloating like. Sure you may never have 6 packs so to speak (I believe that really is a genetic trait) BUT you can make it less jiggly, and reduce the rolls :)
So come on, here's what I'm planning for this evening. Hop on over and join me!
Elbows to knees, rotating, 25 total. Go slow and don't strain your neck. Mentally concentrate on your ab muscles. You should feel upper, lower and the sides contracting ... breathe. Take a few second break if needed, count to 10 super quick, that's the only break you get!
Feet straight up, heels to ceiling, reach with your hands to touch your toes, up and down, 25 total. You can do it. Keep the legs straight, don't bend your knees and keep your feet flat to the ceiling. Again, focus, concentrate and BREATHE!
Hmm, that was 50 already and it's only been, what, 15 minutes? Woohoo. Moving on:
In and outs ... this is a P90X Abripper move, sit with your knees bent, lift feet off ground, hands on ground to side, slightly behind your rear. extend legs straight out, trying to keep your back straight (do not arch) and bring knees back up towards your chest. Keep feet flat as you do and go for 25.
Next up is Crunchy Frog, another P90X Abripper move, start in same position as In and Outs only know, your arms are out to side (in air, palms facing forward). Straighten legs out (off the ground) and lean back and then come up to starting position with knees up to chest and arms wrapping around knees. In and out. Breathe (this is hard I think) and we are going for 25.
Whew. Thats 100 baby. Ok, really, we should do more but I think the last thing I'm going to do is mason twist.
50. With my 10 lb medicine ball. Just because.
So there you have my Tuesday workout. 150 total ab moves. Whew. So how about it, did you do it??
Tuesday, December 7, 2010
Tuesday Plan - Abs / Core
I'd like to say that I'm kicking butt today with my plan but OMG I'm tight from yesterday! My abs are stiff as are my inner thighs and butt. Yeah, those are good areas huh? I considered setting today for Arms but didn't really have anything in the works yet!
So today will use the medicine ball (if you have one) ... and I KNOW that I'm going to have to force myself to finish it out ... BUT all I have to do is stand sideways in the mirror and look at my much slimmer stomach (3.3 lbs baby!) and that's enough motivation for me...
I'm going to keep it fairly low key today which kind of defeats a lot of things, but as I've said before, I'm NOT a personal trainer or certified in any way, this is just what I do.
So come on, lets get sweaty!
*And now this will show revisions AFTER I've done the workout!*
Figure eights with a medicine ball - as many as you can do and then add 6 more to push it. *Not so bad but I think I may have done a little wrong as my arms were tired before my abs were?
20 full sit ups with ball, keep ball to chest on down side, push out over knees on up side *hey, 20 sit ups is 20 sit ups!
30 mason twist, feet up (YOU CAN DO IT!) *Remember, each side counts as ONE*
20 reach for the sky (feet up in air, push ball to feet) *Holy crap! I could not touch my toes doing this, just my ankles. Remember to not let your head touch the ground on back side!
20 V lifts with ball meeting feet ... this could be difficult for me but will push through! *10 each leg. You can alternate if you can keep a rhythm going. Again, could NOT hit the toes, but more like mid shin!
20 catulpults (IF I only had a playmate!) *Oh my aching abs!
10 Burpees. Somehow I just don't think I can get this far today but will do everything in my power to do so! *Ummm. I didn't do these, but IF you do let me know for motivation and competitve purposes!
I've found a few pretty cool you tube videos to demonstrate a few of the above exercises, particularly this one cheery upbeat gal. Seriously though, I'd probably have to punch her if she was MY trainer in person. That attitude and AWESOME would just about send me over the edge during a grueling workout! Check it out! She's got quite a few other quick clips on various stuff and I will be reviewing them later too...
So today will use the medicine ball (if you have one) ... and I KNOW that I'm going to have to force myself to finish it out ... BUT all I have to do is stand sideways in the mirror and look at my much slimmer stomach (3.3 lbs baby!) and that's enough motivation for me...
I'm going to keep it fairly low key today which kind of defeats a lot of things, but as I've said before, I'm NOT a personal trainer or certified in any way, this is just what I do.
So come on, lets get sweaty!
*And now this will show revisions AFTER I've done the workout!*
Figure eights with a medicine ball - as many as you can do and then add 6 more to push it. *Not so bad but I think I may have done a little wrong as my arms were tired before my abs were?
20 full sit ups with ball, keep ball to chest on down side, push out over knees on up side *hey, 20 sit ups is 20 sit ups!
30 mason twist, feet up (YOU CAN DO IT!) *Remember, each side counts as ONE*
20 reach for the sky (feet up in air, push ball to feet) *Holy crap! I could not touch my toes doing this, just my ankles. Remember to not let your head touch the ground on back side!
20 V lifts with ball meeting feet ... this could be difficult for me but will push through! *10 each leg. You can alternate if you can keep a rhythm going. Again, could NOT hit the toes, but more like mid shin!
20 catulpults (IF I only had a playmate!) *Oh my aching abs!
10 Burpees. Somehow I just don't think I can get this far today but will do everything in my power to do so! *Ummm. I didn't do these, but IF you do let me know for motivation and competitve purposes!
I've found a few pretty cool you tube videos to demonstrate a few of the above exercises, particularly this one cheery upbeat gal. Seriously though, I'd probably have to punch her if she was MY trainer in person. That attitude and AWESOME would just about send me over the edge during a grueling workout! Check it out! She's got quite a few other quick clips on various stuff and I will be reviewing them later too...
Monday, November 29, 2010
Monday Plan CORE
Today should be 20 minutes of cardio and work on the CORE, or as you may know it, ABS.
Lets see ....
20 plus crunches using weight (I've got an 8lb medicine ball) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 plus mason twist (using weight if you can, pick feet off ground if you can) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 Leg lift with medicine ball between knees ... pull knees toward chest and then lower to ground, straightening legs as you go but don't let feet touch the ground. Arms straight out to balance self. Be sure you don't arch back. This is excellent for lower stomach, if you don't feel it you aren't doing it right! 1 set for time crunch, 2 set for real workout or 3 set for the hard core
10 plank, holding each for 10 seconds. 1 set for time crunch, 2 set for real workout or 3 set for the hard core
For cardio, I will be walking and wearing the Shapeups. IF it's raining, will do the Wii jog for 20 minutes
Come and get sweaty with me...how did your Monday routine go?
Lets see ....
20 plus crunches using weight (I've got an 8lb medicine ball) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 plus mason twist (using weight if you can, pick feet off ground if you can) 1 set for time crunch, 2 set for real workout or 3 set for the hard core
20 Leg lift with medicine ball between knees ... pull knees toward chest and then lower to ground, straightening legs as you go but don't let feet touch the ground. Arms straight out to balance self. Be sure you don't arch back. This is excellent for lower stomach, if you don't feel it you aren't doing it right! 1 set for time crunch, 2 set for real workout or 3 set for the hard core
10 plank, holding each for 10 seconds. 1 set for time crunch, 2 set for real workout or 3 set for the hard core
For cardio, I will be walking and wearing the Shapeups. IF it's raining, will do the Wii jog for 20 minutes
Come and get sweaty with me...how did your Monday routine go?
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