Saturday, March 3, 2012

Lean and Sexy NOW - Extreme Ab Workout

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Lean and sexy... you got that right. This workout will filled with exercises that will push you and make you shake. I was shaking when I did this routine and if you don't please let me know and I will build it even harder. ;)

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.

Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best and if it doesn't mean finishing the way it was written that's ok.

TOOLS: swiss ball towel and yoga mat

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.
  • Side Plank-Up
  • Supine Oblique Ball Twist
  • Fly Up
  • Hip Raise
  • Mountain Climber with Hands on Swiss Ball
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. Repeat circuit 1 & 2 one more time.
  • Palse Crunch
  • Switch Kick
  • Hip Raise
  • Wrist-to-Knee Situp
  • 3 Healing Poses
STRENGTH CIRCUIT 1
Side Plank-Up

  • Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso.
  • Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.
  • Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower.
Supine Oblique Ball Twist
  • Lay on your back with your arms out to each side in a ‘T’ shape, palms facing down.
  • Position a stability ball between your feet and extend both legs up towards the ceiling, just above your hips, knees slightly bent.
  • Gently squeeze into the ball, draw your abs in tight, and press your ribcage into the floor as you carefully move the ball to the right, lowering both legs towards the floor (only go as far toward floor as you can without dropping to the side).
  • Press the ball back up to the ceiling and repeat to the left, alternating sides for one minute.
Fly Up
  • Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so that knees are bent about 90 degrees.
  • Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift arms to reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.
  • Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
  • Do 3 sets, hugging knees to chest to rest between sets.
Hip Raise

  • Lie on your back on the floor with your knees bent and your feet flat on the floor.
  • Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees.
  • Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.
Mountain Climber with Hands on Swiss Ball

  • Assume a pushup position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from your head to your ankles.
  • Tighten your core and hold it that way for the duration of the exercise.
  • Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg.
  • Alternate back and forth for 30 seconds. If that's too hard, place your hands on the floor or a bench, instead of a Swiss ball.
STRENGTH CIRCUIT 2
Palse Crunch
  • Sit on floor with knees bent, feet flat, holding a heavy weight in each hand, palms facing floor.
  •  Lean torso back 45 degrees and lift arms forward, keeping them straight, about a foot off floor so weights are on either side of thighs.
  •  Keeping abs tight and back straight throughout, pulse weights up and down 1 inch -- that's 1 rep.
  •  Do 100
Switch Kick
  • Sit with knees bent, feet flat, palms behind you, fingertips pointed toward heels.
  • Keeping hands and feet planted, raise hips off floor and alternate kicking right leg (as shown), then left leg, as high as you can for 1 minute.

Hip Raise
  • Lie on your back on the floor with your knees bent and your feet flat on the floor.
  • Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees.
  • Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.
Wrist-to-Knee Situp

Targets: abs, quads
  • Lie on your back, hips bent 90 degrees, lower legs parallel to the floor.
  • Touch your fingers to your temples at an angle, your forearms forming a 90-degree angle.
  • Raise your head, shoulders, and butt off the floor.
  • Bring your left knee up toward your chest, rotate at your waist, and touch your right wrist to your left knee.
  • Repeat on the other side, left wrist to right knee, taking 2 seconds to go up and 2 seconds to go down. Do 10 to 15 repetitions.
As you improve: Pull your elbows back, forming a wider angle with your forearms.
3 Healing Poses
Helps: relieves tension in spine
Cow Pose: On hands and knees, inhale and lift head while making back concave.
Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.

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

TOOLS:

7 comments:

  1. You have a fitness blog unlike any others. I love reading the comment section of each of your workouts because you always respond to them and I can tell you are truly passionate about this site, your followers, and fitness. It's so refreshing! Not to mention it makes me trust your tips, routines, etc. I've been following you for about a month or so and do your routines at least 4x a week. I feel so much better about my health/fitness. Thank you! You're a true motivator and not to mention beautiful.

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    Replies
    1. Thank you so much. I do care about everyone of my followers and want to see them have success and reach they goals. I am excited to hwre you've been on the Extreme Team for a while now and are doing well. Now that I know you are here keep me posted.

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  2. http://dailyhauteness2012.blogspot.com/

    I have posted you on my blog Daily Hauteness 2012 Also on my Daily Hauteness faceBook page. I think you are amazing and everyone else should too!
    Gina

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  3. love this doing this routine tomorrow.

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  4. SO AMAZING. I am SO excited to try this out next week :)

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  5. I loved this! Not too daunting but still definitely challenging. I used to dread abs, but now that I'm more familiar with the moves, it's not as bad. One thing about this routine I really appreciate is that some of the exercises are the same as previous posts, while others are new and can be done with or without equipment. Doing the familiar ones helped build my confidence to tackle the unfamiliar ones. Awesome!

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