Every Tuesday my daughter has dance class at my gym — that gives me 45 minutes to get a good workout in. Luckily I have my workout buddy Jenny to keep me moving and the myFitness! app. You can get a really great workout in 45 minutes.
Today I started out with a nice 10 minute mile on the treadmill to warm up.
Followed by the following workout provided by the myFitness! app. click the link to get it for your iPhone or iPad. It’s like having me, your NASM Certified Personal Trainer, right at your finger-tips.
Box Jumps =20 reps
Extended Arm Ball Plank =1minute
Sit-up V-ups =20 reps
Ball Ab Crunch =20 reps
Side Box Jumps =20 reps
Lunge and Reach =20 reps
Scissor Abdominals =30 reps
Glider Disc Feet Drag =20 reps
Burpees =10 reps
Bicycle =20 forward 20 backward
Staggered Push-ups =8 on right - 8 on left
Leg Climb =30 reps (15 each leg)
In and Out Frogs =20 reps
Cross Leg Sit-ups =20 reps
Heels to Heaven =30 reps
I hope you had a fabulous Tuesday! Buy my app and design your workout today! XO
Today’s workout. Whew, thanks Cassey for melting my muffin top. ;) Honestly though the ab workout part of this was the “break” - my workout buddy and I did a HIT workout. That means pushing yourself to the limit. And we did. I haven’t sweat like that in a long time.
We got on the jacobs ladder and climbed for 5 minutes a fast as we could and then got off and did the circuit of abs. For the Oblique twist we used a 15lb medicine ball. For the Candlestick Dipper and the Ballerina dig, a 5lb weight. We made the Ballerina dig a 12 rep exercise but stuck to the rest as listed.
We did this circuit 3 times. It took us about 30 minutes and it was very hard. Strange thing is that the last 5 minutes of the jacobs ladder was the fastest for me. Something about knowing I only had 5 minutes of that hell to go. LOL
You can do the same thing on a stair mill or tread mill. The key is to go as hard as you can go - know that it’s only 5 minutes.
Jump Rope (regular) 100 jumps
Glider disc plank runners (legs out wide on this one - coming to the outside of your elbows) 50 reps
Butterfly hip raise 30 reps
Scissors 40 reps
Skier jump rope (or lateral jumps if you can’t time it) 100 jumps
Leg climb 20 reps each side or 40 total
Side twist jump rope - or without the rope if you can’t 100 jumps
Ball crunch - 50 reps
Jump rope high knees - 100 reps
Reverse medicine ball crunch - 50 reps
Jump Rope - 100 jumps
Bicycle - 30 reps forward 20 reps backward
Glider disc scissors - 40 reps
Cross leg sit ups - 20 reps
Side Oblique - 12 reps each side
In and out frogs - 30 reps
Heels to heaven - 30 reps
Tick tock abs - 40 reps
Plank hold for one minute
Russian twists with 12lb medicine ball - 30 reps
Leg raise - 30 reps
45 minutes of glorious abs.
Whew! January 22, 2013 - abs complete!
myFitness! the best workout app in the iTunes store! The first workout app in the iTunes store. Designed by a personal trainer and a medical doctor. Go get your workout on! Xo -Amy
Partner Assisted Reverse Drags
(I wanted to add that this exercise is amazing for anyone recovering from a knee injury.)
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