Wednesday, June 29, 2011

Total Ab Tonner

Pin It

 






Ok, here is the deal.. this exercise takes an hour but man, oh man, do I love this routine. It is good to get back to it again.  This routine is a killer because it is designed to use every last bit of energy your mid section has. You will be doing two exercises back to back twice before moving on to the next two exercises.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: yoga matt, kettle bell

See you on the other side!

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit. REPEAT Side Plank and Side Crunch on the same side before moving onto the opposite side.
  • Side Plank 20 reps
  • Side Crunch 20 reps
  • Side Plank 20 reps
  • Side Crunch 20 reps
STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute and move on to the third circuit.
  • Oblique Twist 20 reps
  • Bicycle 20 reps
  • Oblique Twist 20 reps
  • Bicycle 20 reps
STRENGTH CIRCUIT  3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the third circuit rest 1 minute and move on to the forth circuit.

  • Bridge 20 reps
  • One Legged Bridge 10 reps
STRENGTH CIRCUIT 4

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the forth circuit rest 1 minute and move on to the fifth circuit.

  • Jack Knives 20 reps
  • Sit-Up-and-Reach 20reps
 STRENGTH CIRCUIT 5

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the fifth circuit rest 1 minute. HERE IS BONUS ROUND!! GO through all circuits one more time without repeats.
  • Bridge 20 reps
  • One Legged Bridge 10 reps
STRENGTH CIRCUIT 1
Side Plank 20 reps
Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 10 seconds. Drop your hip toward the ground. Before touching the ground lift up to starting position and repeat. When you have finished your reps hold again for an additional 10 seconds. Be sure your hips and knees stay off the floor. Stay on this side and go straight to SIDE CRUNCH exercise.

Side Crunch 20 reps
Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground. After 20 reps is achieved, repeat SIDE PLANK again for 20 reps.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Once you have done both these exercises TWICE on one side REPEAT THEM ON THE OTHER SIDE the same way.
STRENGTH CIRCUIT 2
Oblique Twist 20 reps
Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side.  Want even more of a challenge? Lift your feet off of the floor! Go straight to BICYCLE exercise.

Bicycle 20 reps
Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides for all 20 reps. After 20 reps is achieved, repeat OBLIQUE TWIST again for 20 reps.

STRENGTH CIRCUIT 3
Bridge 20 reps
Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps
Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

STRENGTH CIRCUIT 4
Jack Knives 20 reps
Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you're off to a running start Go straight to Sit-Up-and-Reach exercise.

Sit-Up-and-Reach 20reps

Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling, and your legs straight out in front of you. Sit up as far as you can, keeping your arms pointing straight up throughout. Lie back down under control and repeat 20 reps. After 20 reps is achieved, repeat Jack Knives again for 20 reps.

STRENGTH CIRCUIT 5
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps
Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

EXTREME TEAM!!! OK, so that isn't the end! What??? Yeah, I know but you need to go through this routine 2 more times from top to bottom with all the repeats. I'm not joking, this is going to make you feel awesome when you finish!

Great job!! Alright don't forget the COOLDOWN! This is an important part of your workout. Click HERE to cooldown before hitting the showers.

TOOLS:
 



31 comments:

  1. Perhaps I am the slowest exerciser in history, but it took me a full hour just to do all these exercises once! But many of them were unfamiliar to me, so it took a while to read the instructions and practice making sure I had good form. Hopefully I'll do better next time. :-)

    ReplyDelete
  2. I was looking ahead to be prepped for the morning. Maybe that wasn't a good idea! Yikes. It's great when things look impossible, and then I find out that I can do it. This is going to be fun.

    ReplyDelete
  3. That was crazy! When I read it would take an hour I was dying! A full hour of abs?? It was great though, could totally feel my obliques and am so excited that there really is some muscle underneath all that other stuff (we are getting rid of;) great abdominal workout. Can't wait to do it again!

    ReplyDelete
    Replies
    1. The best workouts for abs takes that long. Good job with hanging in there.

      Delete
  4. Thank you for checking in. so happy you are keeping up. Keep pushing through.

    ReplyDelete
  5. Hooray! I am definitely stronger than I was last July! What a wonderful feeling to know that. It was still a tough workout, but I could complete the circuits twice and all reps without thinking, "I'm going to die!". You've brought me a long way, girl, and I'm so glad!

    ReplyDelete
    Replies
    1. Ashley, I am so happy you are doing all these workouts with me. You are amazing.

      Delete
  6. Just wanted to say before I go do my cardio, that I'm not happy with you at the moment! That was hard! Did the routine once and then one repeat of everything. Sure I had some bad form on jack knives, but i felt them. Thanks for the routine, I guess. Lol.

    ReplyDelete
    Replies
    1. The funny thing is this is exactly what I wanted to hear. Next time you will do even better and after that you'll about have it beat and I will have to throw a harder workout at you. Great job.

      Delete
  7. When I did this I had a quick question. I've noticed that most ab programs work on the obliques first. Is there a reason for this? Just wondering.
    Also, I am getting really close to a flat stomach, but a little bit of um, baby fat, is hanging on near my belly button. I think it will eventually go away, but do you have any specific suggestions to add on and get rid of that?
    Thanks! I love this program, btw.

    ReplyDelete
    Replies
    1. Love your question. Yes, I did put the obliques first. To put it simply, I have studied on how to train them, and it is important to try and get thrm first because they wear out faster and if you did them last they wouldnt give you their best effort.

      Belly fat will go away with exercise but even better drink more water, watch your salt and sugar intake and try my detox drink I have posted.

      Delete
  8. Thanks. I do work really hard at my diet. If I get desperate before beach season, I'll try the detox. not had good experiences with them in the past. I'll keep going with the hard work and sweat. I love feeling stronger in the meantime:)

    ReplyDelete
    Replies
    1. The lemon detox drink is not a do tox program. Just take it with normal meals. No fasting.

      Delete
  9. Hey there! I have been doing this program for a week and 2 days after work which would make that at night for me and have been running on the treadmill at lunch for about 2 miles. I make sure I only eat 1200 calories a day. I have only lost 3lbs so far and is wondering what am I doing wrong? And is there anything I can do to speed up the process of losing weight? Don't get me wrong. I feel a lot better and stronger but I just wished that I could loose the weight a lil faster. Thanks so much!

    ReplyDelete
    Replies
    1. This is perfect amount. You don't want to gain the weight back so you need to continue to lose at a consistent speed and amount. Little extra tips. On your day off take a 2 mile walk before breakfast, when you get home eat and then do your real workout including more cardio. Thendrink decaf green tea in your water with lemon. You really are on the right track.

      Delete
  10. Replies
    1. It sucked so you dont have to suck it in. lol

      Delete
  11. Went for a morning run before this, but slipped and bruised my bum! I still managed to muscle through this workout, but I had to alter a lot of the moves to accommodate my tush, haha. I even managed to get in an afternoon run once the ice melted :)

    Feeling good (minus the bruise)!

    ReplyDelete
    Replies
    1. Aw.. Poor bottom. Good job for not letting it stop u.

      Delete
  12. Thank-you, Thank-you, Thank-you! I have never found a workout that gets through to my love handles and lower back, until now! I am so thrilled that I am working my perpetual problem area! I took a small leave of absence after I broke my toe (I know, LAME), but as soon as it could bear some weight again I jumped back on the horse. I am amazed at how much stronger I am even after only a week and a half of this program! Also - I had hit a plateau in my baby weight loss but seriously after 4 days of this it all came off, and I'm 5 lbs. under my pre-pregnancy weight, 6 months post partum! I'm loving this and can't wait to see what the next 6 weeks bring!

    ReplyDelete
    Replies
    1. Amen! That is so exciting. Thank you for sharing. Keep me up todate. I am sooo proud of you.

      Delete
  13. Week 3 day 3! Those side planks kill me every time, but it feels great! Now for a run :)

    ReplyDelete
  14. I did this workout tonight and oh boy was I feeling it! It literally hurts to sit up haha. Thank you fir such a great ab work out!!

    ReplyDelete
  15. I'm glad I actually read through all the exercises today before I do them in the morning, like I usually do. I'm excited to feel my abs burn!

    ReplyDelete
  16. Abs are burning & I feel great! Thanks for this one Michelle!

    ReplyDelete
  17. I am 51 in pretty good shape but I want that flat tummy! I have been working out 5-6 days a week for 7 weeks doing circuit type training with some weights. Low fat, high protein diet. I do not want to get any smaller, especially in my "bootay" but I still have some belly fat. Any suggestions? Is this the workout for me? I wish I would have been this dedicated when I was in my 20's!!

    ReplyDelete
    Replies
    1. Hold your abs in when doing ab routines, drink half your body weight in oz a day and start drinking green tea with lemon. Also try to eat organic as much as possible. Toxins like to store and I find belly fat is a big problem due to toxins. This ab routine is great.

      Delete