ab rollouts

Core Workout 2/27/14

My life has been pretty hectic lately, so I have been designing efficient and effective home workout routines.  After several hours studying yesterday for my personal trainer certification, I needed a good core workout to work out those kinks in my back and strengthen my abdominal muscles.  I utilized some basic equipment I keep on hand for home workouts.

Core Workout Equipment

Core Workout Equipment

 

All of these items can be found at your local sporting goods store, big box retailer or Amazon.com):  

  1. Gymboss Interval timer
  2. Ab Wheel
  3. Stability Ball
  4. Medicine Sand Ball
  5. Kettlebell 

 

 

 

I was able to perform this routine in roughly 30 minutes and definitely feel the “GOOD” soreness in my abs today! 😀

30 Minute Core Workout

30 Minute Core Workout

30 Minute Core Training

3 Rounds ( So, Set Interval Timer for 30 seconds WORK, 30 seconds REST  30 SETS)

  1. Ab Wheel Rollouts
  2. Spiderman Planks **
  3. Boat Pose (optional: w/ weight) 
  4. Punch Planks**
  5. Side Planks w/ Rotation (***Make sure to switch to the other side before moving onto the next exercise***)
  6. Walking Planks**
  7. V-Ups (optional: w/ weight)
  8. Shoulder Tap Planks**
  9. V-Ups w/ Stability Ball (Passing ball between hands and calves)
Boat Pose

Boat Pose

V-Ups with Stability Ball

V-Ups with Stability Ball

 

**To make the exercise more challenging, use stairs, chair or bench to put you into a decline position.  Boat Pose and V-Ups with weights are optional-they will add more challenge**

 

 

 

 

I followed this workout with some self massaging using my Trigger Point Grid Foam Roller.

Enjoy! 😀

~Marci

Chest/Triceps/Abs Home Workout

Yesterday was cruddy (weather wise) and I wanted a simple yet effective workout to perform at home. So, I designed this chest/triceps/abs workout to do in my hallway, utilizing equipment I had on hand, my stairs and a dining room chair.

Chest/Triceps/Abs Home workout

Chest/Triceps/Abs Home workout

Home EquipmentMany of these exercises can be done WITHOUT the use of equipment.  For example: pushups can be substituted in for the chest presses; basic squats can be substituted in for squat throws with the medicine ball; tricep dips on chair can be substituted in for the tricep kickbacks; planks can be substituted in for ab rollouts.  Also, you can use kitchen pantry items as your weights if you don’t have any “typical” weights on hand.  Just pick items that are heavy enough that by the 14th rep it is difficult and that they are NOT BREAKABLE. 🙂

Workout:

In each circuit, go exercise to exercise without rest.  Rest 1 Minute after each circuit round.  Move onto next circuit once all rounds from previous circuit are completed.  As far as reps, aim for 15-20 at a weight that is challenging by the 2nd to last rep.

Warm Up: 

Run Stairs 3 mins

Circuit 1: Repeat 4 Times 

  1. TRX Chest Presses- Low and Wide Stance
  2. Dumbbell Chest Presses on BOSU
  3. Dumbbell Chest Flyes on BOSU
  4. Decline Planks with Shoulder Tap on Stairs
  5. Decline Spiderman on Stairs
  6. Squat Throws w/ Medicine Ball

Circuit 2: Repeat 4 Times

  1. Decline Pushups on Stairs
  2. Tricep Dips on Chair with 1 Leg Elevated: Switch legs halfway through.  (You can do a basic dip with legs bent.  Elevating leg increases challenge)
  3. Walking Planks.  (Feet on stairs for additional challenge)
  4. Kettlebell Tricep Kickbacks

Circuit 3: Repeat 3 Times

  1. Mountain Climbers: 40 Seconds
  2. Ab Rollouts w/ Ab Wheel: 15-20 reps
  3. Plank: 2 mins (Start with 30 seconds and progress by adding 15 seconds as it becomes easier)

Stretch

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If you are PRETTY (aka NOT DRIPPING IN SWEAT) by the end of the workout, then you did not push yourself hard enough.

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Enjoy!

~Marci