New Abs Diet: Difference between revisions
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| Line 4: | Line 4: | ||
==== abs workout first ==== | ==== abs workout first ==== | ||
* traditional crunch (get shoulder blades off floor) | * traditional crunch (get shoulder blades off floor) | ||
* bent-leg knee raise | * bent-leg knee raise (slowly raise legs up and down with knees bent) | ||
* oblique v-up (lie on side with arms crossed over chest, lift legs off floor) | * oblique v-up (lie on side with arms crossed over chest, lift legs off floor) | ||
* bridge | * bridge (plank where you lay on your forearms) | ||
* superman | * superman (lay on stomach, lift arms and legs off the ground like you're flying) | ||
==== strength workout (do 2 or 3 circuits) ==== | ==== strength workout (do 2 or 3 circuits) ==== | ||
| Line 22: | Line 22: | ||
=== Wednesday === | === Wednesday === | ||
==== abs workout first ==== | ==== abs workout first ==== | ||
* feet-raised crunch | * feet-raised crunch (traditional crunch with feet slightly off the floor) | ||
* pulse-up | * pulse-up (lay on back with legs straight up, left hips a few inches straight up off the floor) | ||
* saxon side bend | * saxon side bend (stand with barbells overhead, arms bent, bend toward left and right) | ||
* side bridge | * side bridge (like plank but facing to side, laying on one forearm) | ||
* superman | * superman | ||
Revision as of 19:53, 19 October 2011
Abs Diet At-home Workouts
Monday
abs workout first
- traditional crunch (get shoulder blades off floor)
- bent-leg knee raise (slowly raise legs up and down with knees bent)
- oblique v-up (lie on side with arms crossed over chest, lift legs off floor)
- bridge (plank where you lay on your forearms)
- superman (lay on stomach, lift arms and legs off the ground like you're flying)
strength workout (do 2 or 3 circuits)
- squat
- push ups
- bent-over row
- military press
- upright row
- triceps kickback
- leg extension (squat with back against wall)
- biceps curl
- leg curl
Wednesday
abs workout first
- feet-raised crunch (traditional crunch with feet slightly off the floor)
- pulse-up (lay on back with legs straight up, left hips a few inches straight up off the floor)
- saxon side bend (stand with barbells overhead, arms bent, bend toward left and right)
- side bridge (like plank but facing to side, laying on one forearm)
- superman
strength workout (do 2 or 3 circuits)
same as Monday
Friday
strength workout with leg emphasis (do 2 or 3 circuits)
same as Monday strength workout, but add
- traveling lunge after bent-over row
- step-up after upright row
Saturday (optional)
Do the abs workout for Monday, then do a running interval workout.