Use slow and smooth motions with this in order to get the most benefit. This is great for abdominals, obliques, and thighs.ģ5 Standing Toe Touches – Standing with arms straight up overhead, lift one leg up, reaching towards the toe of that foot with the opposite hand. Increase the challenge on your abs by lowering the static position that your legs hold during the taps.Ģ0 Diagonal Jackknife Crunches (10 on each side) – Lie flat on your back and bring one arm up and over towards the toes of the opposite foot (also raised). You will feel this in your quads, hip flexors, and abs. Bring it back up and repeat on the other leg. Bend at the knee on one leg and tap the ground with that foot. This targets the lower abdominals, hip flexors and quadriceps.Ģ8 Leg Raise Toe Taps – Prop yourself up on your elbows while lying on your back and extend your legs in the air. The weight from the other leg will make it slightly more difficult. ![]() You will feel this in the abs & thighs.ġ4 Figure “4” Leg Raises (7 on each side) – Bring both legs straight over hips, and bend one knee to cross one leg over the other, the lower the leg while holding that form. This is a great no impact total body exercise.ġ4 Frog Leg Crunches – Lie on your back and bend your knees, kicking them out to the sides and pressing the soles of your shoes together, then crunch upward with both the upper and lower body. You can take a break at any time if you need to, just go right back into the plank as soon as you can, doing the easier version if necessary. Keep your elbows under your shoulders and your abs tight. You can also do this from your knees if the full version is too difficult. You will feel this in your abdominal muscles, the tops of your thighs (quads), and your hip flexors.ĥ0 Second Plank – Go into a plank position with weight in forearms and toes. With this “W” version, you will part your feet at the bottom of the motion & bring them back up in that up & out diagonal, just like the letter, to complete one rep. If you weave together those three things – clean eating, allover toning, and regular sweat sessions – you’re going to be able to lower your body fat percentage, which is where it’s at in terms of starting to see those ab muscles on that belly.ġ0 “W” Leg Raises – Lie on your back and drop your feet down and away from your body, just a few inches from the ground. You need a combo of regular cardio (a blend of endurance & high intensity interval training is best), total body strength training, and a healthy, clean diet. Remember, you can’t crunch belly fat away. In under ten minutes you will have thoroughly engaged the entire abdominal panel, as well as the obliques However, because this routine also has a warm up and cool down included this drops the average calories per minute down just a bit.Want to work your core in a hurry? Fitness Blender's 8 minute abs workout is a great option, particularly for tacking onto the end of a grueling cardio session. ![]() You will live a longer and happier life if you stop being embarrassed by the things you need and love to do.Ĭardio Kickboxing and HIIT Workout: (10 repetitions each)īecause of the style and intensity of this routine the actual workout burn calories at a very elevated rate. ![]() Remind yourself that whatever the exercises or training style is, if you find improvement in your balance, endurance, strength, flexibility, coordination, cardiovascular threshold, anaerobic threshold, and/or, quality of life, there is nothing silly or cheesy about it. Then, the next day when your muscles are stiff and sore, decide if it was silly or cheesy. For all of those of you out there who still think that they would feel silly doing one of these routines then I challenge you to pick one and push yourself through it focusing on your form and intensity. I don't know if I quite succeeded in my goal that no one will feel silly doing these workouts but I can tell you that I love filming them and it is apparent by their popularity that the vast majority of you love doing them with me as well. After, admittedly, a few months and more requests, I decided to build my first kickboxing routine but set out to make it as hard as I could, and still l making it fun without the usually silliness that you typically get in a group cardio kickboxing class. So, when we were asked to do a cardio kickboxing routine the first thing that came to mind was those terribly cheesy group classes I didn't really like but at first glance thought was my only option.
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