Tag Archives: ABS

Wednesday – my new fav site for workouts

3 Dec

After Monday’s burpee fest, I promised class that there would be no more burpees this week. LOL.

Y’all ever heard of GPP fitness? It’s pretty awesome — crossfit type workouts. did one sat and it was AWESOME! Going to adapt one for bootcamp tomorrow!

EMOM = every minute on the minute

basic warm up (jacks – squats – lunges – t push, etc)

Circuit 1:

  • 10 HEAVY db thrusters EMOM during this circuit — whatever we’re doing, every minute on the minute, stop and do 10 thrusters
  • 3 min prisoner squats with holds
  • 3 min plate switches
  • 1 min rest

Circuit 2: Shoulders – 2 rounds — on my count:

  •            20 front raises 15/20#
  •            20 upright row 15/20#
  •            20 OH press 15/20#

Circuit 3: Triceps – 2 rounds

  •             10 tricep push-ups
  •             20 skull crushers 15/20#
  •             20 OH tricep extension 15/20

Circuit 4: Abs  – 2 rounds

  •             20 situps
  •             20 R side ups — side plank hip ups
  •             20 L side ups
  •             20 Superman back ext’s

Circuit 5: Legs  -2 rounds

  •             20 BTB squats  — hold squat at bottom, below parallel, up on my count
  •             20 jump lunges
  •             20 alt single leg deadlift 15/20#

Finisher: repeat circuit 1 

Abs:

  • 20 v-ups
  • 20 side plank hip dips R
  • 20 side plank hip dips L
  • 20 superman back ext
  • 20 tap down crunches — bent knee toe taps + crunch
  • 20 sec bridges

3 days off

3 Sep

seriously. 3 days off. i’m ready to strangle someone. i did do yoga on Sat but nothing Sun and nothing Monday. 

 

so thankfully tomorrow i have a few workouts planned.

AM: Harper starts preschool and i have a meeting after i drop her off. assuming i don’t lose speed, i’m going on a 50 min slow run — i need to get my running legs back so i downloaded an app called gipis and created a plan to ease me into running and get me ready for Charlotte Tough Mudder Nov 2. yea, that’s happening.

So beyond my run i also have two classes – subbing intermediate tabata which is a 60 min class. i kind of hate it — it’s really not tabata at all, like even less than the 30 min tabata is tabata. See Tabata Protocol.

But first – BOOTCAMP!

Focus on ABS & Cardio

5 min warm up –– x2

  • 30 sec seal jacks
  • 30 sec power jacks one hop, low squat
  • 5-6 inchworms – hop feet in or walk
  • 6-8/sidelunge to triangle stretch/revolved (bent knee)

Abs Circuit (30 seconds per exercise)

  • Stability Ball Leg Curl
  • Stability Ball Jackknife
  • Get-up (30 seconds per side)
  • Cross-Body Mountain Climber
  • Sprint across the room

Rest 1 minute — repeat 1 time.

50/10 x2

  • walk out push ups and tuck jump
  • 3 way burpee jump & OH press with mb
  • low jack
  • superman push up
  • donkey kong and jump abs with db (opt)
  • sumo knees (wide knee lift r/l with db oh) and half burpee

ABs: 1 round 50/10

  • tuck abs and raise arms
  • rev crunch diamond legs
  • toe touch R/L alternate

50/10×1

  • MB sit up to leg extension
  • elbow plank to side plank
  • MB slams with alt knee lift
  • spider plank
  • bicycles
  • side crunch
  • tighten core – lie on floor, crunch up, hold and drop MB to abs.

Running outside or 50/10×2

  • paper plate push ups
  • push up and pike ball rolls — stability ball
  • side plank inner thigh leg lift L – chair
  • side plank lift R
  • squat jacks
  • donkey kong abs and jump

50/10 x1

  • v sit R/L
  • toe touch and roll over
  • ball plank and under knees with stability ball

Tabata: (60 min) — i’m not sure i planned enough so if not, i’ll repeat something or make them do sprints in the parking lot.

20/10 warm up: rope, high knees, burpees, jacks x2

4 rounds: 45/15: — i remembered i have some music set to 45/15 but i’ve never listened to it so i don’t know how long it is/how many rounds/appropriateness of it but maybe … or gymboss!

  • squats — rest in squat
  • push ups with shoulder tap
  • plyo lunges – rest in lunge
  • repeater knees
  • side plank dips L, rest in plank / mt climbers
  • side plank dips R / everest climbers
  • one leg burpee/one leg deadlift
  • other leg burpee/other leg deadlift

Circuit: 25 squats/15 push ups/50 jacks 3x

20/10 Tabata:

  • hamstring ball curl/chest fly on ball
  • oh press on ball/back extension on ball
  • crunches on ball/lat raises on ball
  • plank with toes on ball, tap to either side

Circuit: 25 squats/15 push ups/50 jacks 3x

cooldown