CORE - on a Swiss Ball no less

I finally got back to the class last night since being in Vegas and Indiana...have not been there since the end of April!

Everyone had to grab a swiss ball ... and then we did 2 seconds on 2 seconds off, 5 seconds on 5 seconds off and 15 seconds on 15 seconds off. A total of 30 minutes.

Crunches.
Sunup / Sunrises.
Leg raises.
Planks.
Roll Outs.
Reverse roll outs.

And so many other things that I don't remember.

It was hard. Sounds to freakin easy to even comment on but I've learned (the hardway) NOT to roll my eyes and smirk at how EASY it sounds because those few seconds DO mean something.

The thing with the Swiss Ball is balancing. AND if you do it right, your whole entire core WORKS HARD to balance. Whew.

I do have a bruise on my knee from FALLING (rolling) off the damn thing. So um, use caution!

What the Circuit Training Class looked like

Class is 45 minutes long. Each set is in 1 minute increments (so he says, but I think his timing is off!)

Burpees

Bridge

Plank

Scissor Kick (um, you know, one leg goes STRAIGHT in the air, while other is pararel to the floor, feet flat?) Ow momma. Up and down, up and down, DO NOT LET THE HEEL TOUCH THE FLOOR.

Jumping Jacks

Arm circles (with weights)

Push ups

Mountain climber

mini Heisman

step/jump

squats

And repeat, repeat, repeat.

Thought it looked boring. Made the mistake of saying so which of course, got me some individual one on one scolding coaching.

Thanks Dude!

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!

Tuesday's Plan (and Wednesday tossed in too) ...

Tuesday was a mish mash of stuff and nothing hard core whatsoever.

25 crunches.
20 forward lunges (each leg)
30 squats
20 side lunges (each leg)
25 reach for toes (in air) for abs

Then Wednesday, I went to the gym. Yes. I did.

15 minutes on bike for warmup
circuit routine (which irritates me when others come to use the machines from other side of gym but fail to do the circuit, therefore messing up my sequence!) ... instead of forcing myself to do the jump box everytime, I opted for jogging, jumping rope, and jumping jacks for the cardio in between.
Ended with another 15 minutes on treadmill to cool down.

Yes. We joined a gym. $20 a month and a free friend any and everytime you go. Currently it's the Boy following me there. And I can  honestly say, I did get a pretty stellar workout Wednesday. But getting home at 8:30pm stinks for me.

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.

Monday's Plan - Walk/Run/Jog

Done. Whew. I'm exhausted.

Trying to figure out just how far I went? 28 to 30 blocks total. Windy. Walked, jogged and sprinted. And damn, I'm tired.

The whole time I kept reminding myself what the Princess says, hold your hands like you are holding to cans of soda ... and she's right, it really does reduce your exertion ...

So how about it, how did you do today??

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.