-1 lap walk (warm up)
-Sprint straight away (or sprint on treadmill)
-Walk curve (or walk 45 sec)
-Sprint straight away (or sprint on treadmill)
-Walk curve (or walk 45 sec)
3-5x
-Walk stairs (or stepper at medium/fast pace)
-Walk down stairs (or stepper at medium pace)
-Sprint stairs (or stepper at fast pace)
-Walk down stairs (or stepper at medium pace)
5-8x
-1 lap skip (or skip on treadmill)
-1 lap walk (or walk on treadmill)
-1 lap jog (or jog on treadmill)
-1 lap walk (cool down)
Abs:
-Bicycle crunches
-Vertical leg crunch
-Reverse crunch
Dollar a Day Training: Today’s downloadable version includes further specifications on the length of exercises and explanations of exercise variations (note – workout is substitute with treadmill & stepper, not elliptical).
buy
For the combo pack (meal plan & 5 workouts – 1 free workout):
buy
of the Day: AB TIP! So, what’s the key to getting the most out of ab exercises?
Is it quantity? Quality? What? Well, in my personal opinion, I would most
definitely answer quality, specifically, quality through form. Regardless of
the ab exercise, quality form has a few universal pieces. First off, move
through the movement slowly; instead of doing 50 quick crunches, try 25,
counting for 3 seconds into the crunch and another 3 seconds into the extended
form. The aspect I focus most on – pushing my belly button into the ground.
Seems silly, but when you focus on doing so, you feel your abs engaged more as
opposed to going through a movement using momentum or using other muscle
groups.
Clean to Get Lean: Currently obsessing over chives (green onions). These little
babies taste delicious chopped up and added into basically anything; my
favorite addition is to ground turkey. For those of you who have this week’s
meal plan, I hope you’re enjoying the cilantro and chive turkey burgers! Best
part about chives? Don’t toss those roots away! I saved mine, put them in a
cup, added water, placed in sunlight, and they’re growing and ready for reuse.
OF THE DAY: What are your tips for ab exercises?
Abs are awesome! They can be best worked on leg days too! Not everyone can manage to contract them, but when you do, it works wonders! 😉
Wow, you have killer abs. I love doing abs, lunges, and other plyo stuff on my short run days. I have found that every little bit counts, 20 regular crunchies are better than no crunchies at all! Planks have to be my fave (and least fave at the same time) though 🙂