The NO CRUNCHES Workout

Friday, April 4, 2014




This workout will have you sweating, your abs burning and feeling strong! This is my current favorite ab workout! I ♥ it for these four reasons:

1.        It gets my heart pumping and me sweating every time!

2.        It’s doable, but challenging!

3.        NO CRUNCHES!!!! (the major perk!)

4.        It’s soooo customizable! You can adjust it for beginners (try to do as written first, who know what   you could do, right?), keep it the same for moderates (like me!) or add for a super duper challenging workout!

 

(Pssst.....this up here is your cheat sheet. Use it for an easy and quick reference. but read the post first so you understand ♥)

 

NO CRUNCHES WORKOUT 

 

DETAILS:




Time: 30-45min

Focus: ABS

Difficulty: ★★★

Note: When doing body weight excises if you rush you won’t get your results. Just take your time!



 

THE WORKOUT:





  Plank: Lie on the floor, face down leaning on elbows and forearms with chest elevated off the floor. Lift knees and then hips off the floor so you end up on only your toes, elbows and forearms. Hands can be open with palms on the floor or in a fist. Keep legs, back, neck and head straight! Beginners start out with a 10 sec hold and move your way up to a 1 min hold. Rest 30 second. Do two sets. For something more challenging try this with your elbows off the ground. But make sure you keep yourself straight! Make sure to breath!




   Opposite Reach: Start on hands and knee, make sure your arms are directly under your shoulders and knee below hips. Lift your body up. Lift you left leg and your right arm. Hold up you weight with the opposite arm and leg. Hold for 3 seconds. Return to beginning position. Repeat with your right leg and left arm. This is one rep. Do 15 reps. Rest 30 seconds. Do 2 sets. Don’t forget to breath!! Proper breathing is works your abs even deeper. (If you can’t do 15, it’s no big deal! This is a very difficult exercise it took me couple weeks of doing it daily to get to this point. Beginners: start out trying to do 5, then work your way up to 15 gradually.)



  
  Hip Bridge: Lie face up with your arm at your side; bend your knees at 90 degrees angle, feet planted on the floor. This is your starting position. Roll you tail bone off the floor (this means you’re using your abs to lift you) and continue to raise your hips toward the ceiling, until you body is in a straight ‘line’. Then slowly lower your body to the ground. Do 15 reps. Rest 30 seconds. 2 sets. Make sure you don’t rush this exercise! Use those abs girl!!



  

   Side Plank: Lie on your side resting on your elbow and forearm. Lift the hip off the floor so you end up on the side of your foot, elbow and forearm only. Keep your arms back and lefs straight. Beginners start out with a 10 second hold 30 seconds hold, each side. Rest 30 seconds. Do 2 sets.

 
 Oblique Grab:  Start in a push-up position.  Keep yourself straight!  Grab the left side of your lower rib cage with your right arm hold for 3 seconds and return to push up position. Repeat with left arm. This is one rep. Do 15 reps. Rest 30 seconds. Do 2 sets. Breathe!



  Superman: Lie face down on the floor. Lift your arms, chest, legs and thighs off the floor.  Keep your stomach on the floor. Do 15 reps. Rest 30 seconds. Do 2 sets

 

  Static Push-up:  Starting in the push-up position, Make sure to keep you back, neck and arms straight. Bring you right knee to you left arm, bring it back. Repeat with left leg. This is 1 rep. do 15 reps. Rest 3o seconds. Do 2 sets



  Russian Twist: Sit on the floor with knees bent, feet flat on the floor and hip width apart. Clasp hands in front of you and lean backwards. Turn your shoulders and reach towards the floor on one side. Rotate to the other side. Keep your feet on the floor. This is one rep. Do 15 reps. Rest 30 seconds. Do 2 sets for a bigger challenge, work your way up to holding something like a medicine ball or dumbbell while twisting.






How did you like it?! What is your favorite ab work out?!




Much love,


Mikayla ♥

3 comments:

  1. Goodness! my heart is about to fall out!
    that took care of that doughnut :)

    ReplyDelete

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