Planks…
Am I right or what?!
Abs are developed as a result of your workouts & REVEALED as a result of your nutrition.
Work your core
Would you rather work your core or injure your back?
Lack of core strength (which includes your back too) can result in back injuries. Back injuries are awful to deal with!
With a dumbbell or medicine ball, lower down VERY slowly, one vertebrae at a time, letting your lower back touch, then shoulders, keeping the ball or weight overhead. Slowly ROLL yourself back up slowly without any jerking or momentum & the ball or weight still overhead. Keep your knees bent & extended in front of you the whole time. ️
Be sure you’re warmed up!! In case this is too difficult, try it without weight first. This med ball is 14lbs
What will your workout be today
What will your workout be today? Or is it a rest day?
Just some more abwork. With a medicine ball or dumbbell, side step with rotation (this one can be done FAST & is more of a cardio exercise that works the core too ..good for those who can’t JUMP but need to get the heart rate up!), russian twists with feet up, & tucks or pikes!
Now get to work!
I’m sure my form is not the best, but this was part of a shoulders-focused HIIT workout which came after a shoulder-focused lift!
Needless to say, I’M BEAT and cannot lift my arms!
Click the photo to watch the video!
Strength Cardio Pyramid
Shoulder Lift + This Cardio Circuit Today (times 3 rounds!) Totally do-able, right?!
I got my P90X3 in the mail and the eating guide looks AMAZING (worth the money right there!), but I’ll have to hold off doing the workouts just a bit longer (due to hamstring/glute pull), so still making up my own workouts that are mostly upper body and core.
If you happen to do this workout, include a warmup and cooldown with stretch.
Go Heavy or Go Home
No, I wont really send you home.
Actually lifting lighter weights for a higher number of reps (working the endurance of the existing muscle) has its benefits too! I incorporate a little bit of endurance training. I just prefer to focus on heavy lifting more often, and have for years, because I like those benefits even more. WHAT DO YOU PREFER?
What constitutes HEAVY is all relative to your own personal strength and opinion. I just moved up to 25lb bicep curls and can’t finish a set of 8 yet.
So to me at this point in time, that’s heavy
Favorite Shoes for Cardio
My favorite shoes for cardio! What are your fav’s?!
These are Lunar Glide5 Nike. Just got this new pair from Matt and Tyler for Christmas! I Turbokick, run, some, crossfit workouts, Insanity and some HIIT workouts in them. But all feet are different.
Filming New Workouts!
Sweet video set for this one, right?! You’re going to LOVE these workouts we’re filming!
Sorry, we’re sworn to secrecy, but I wanted to give you a glimpse 😉
Cross Train
What new workouts have you incorporated lately?
I’m babying an injury right now so I’m having to do different workouts. But don’t wait for an injury–ALWAYS mix things up!
Beachbody Hybrids are great! incorporate 2-3 HIIT workouts per week, LIFT & stretch.
If you don’t run, start running by doing walk/jog intervals.
If you don’t lift, start LIFTING. Don’t wait to lose weight first… lifting HELPS you lose fat
Turbo Girls Crossfit Too
Took some of my top coaches & avid Turbogirls to CrossFit a week ago at Black Swamp CrossFit!
They killed it!! Just to clarify, they don’t JUST do Turbo..they do Insanity, they run, they do bootcamps, they lift. And no, I’m not saying CrossFit is for everyone… You can get amazing results just from combining T25 & CLX or TurboFire & Beast.
I just incorporate CrossFit 2-3x/week for fun & love the challenge! Some say it’s too dangerous, but like anything, you have to learn proper form & work smart! Having a great coach like we have with Abbey is KEY!