Saturday, September 29, 2012

Weekend Workout #18

Today's workout is going to be a metabolic CORE workout.  We are going to torch those abs with several movements to tone up the mid-section, while shedding many calories.  You will need the use a medicine ball (8lbs or less for women, and 8lbs or more for men), but if you are doing this outdoors and don't have a ball you can still do them.

Warm up for about 5-10 minutes with some easy cardio exercises...
*Jumping jacks
*Jog in place with high knees
*Side shuffles (both directions twice) - 20 yards
*Karaoke (both directions twice) - 20 yards

If you are doing this without the medicine ball, I have listed an alternative exercise you can do next to the ones that must require the use of a ball.  All other exercises can be done with or without the medicine ball.

Perform each exercise for 30 seconds with as minimal rest between each exercise as possible.  Once you complete the entire circuit, rest 1 - 1.5 minutes and repeat.  If you are new to exercising, stick with one set. However, if you are an abs "master" shoot to complete 3 sets.  When you are done, go home and check out your 6-pack abs in the mirror.

Here is a useful exercise tool to help keep you pushing the entire exercise time until the full 30 seconds is up. You won't have to guess how much time has elapsed, and you won't have to keep looking at your watch for the time.
Gymboss Interval Timer
It's easy to operate and helps you to get the most out of your metabolic workout.

Here is the CORE circuit:

1.  Burpees w/o pushups
2.  Russian Twists
3.  Ball Slams OR crunches (if no ball)
4.  Good Mornings
5.  Mtn Climbers
6.  Hip Press (feet on ball) or on ground if no ball
         a.  2 feet on ball (beginner/intermediate)
         b.  1 foot on ball (advanced)
7.  Figure 8's (in/out of legs like a basketball move)
8.  Y-Squats (holding ball above head with straight arms, or if not using ball hold arms out in a "Y" position)
9.  Side-to-Side Ball Slams OR side plank with hip press (if no ball)
10.  Ball Tosses OR hanging knee tucks (if no ball)

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