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Leg and Ab Workout

get er doneI’m working night shift this week but I’m determined to “Get ‘er Done”  and get my workouts in- no excuses!!! I’ve been hittin’ the gym every morning after work  because I know I won’t go when I wake up later in the afternoon.  I just kinda like to relax and laze around until it’s time to go back to work.  Anyway, not sure where I found the energy to do this leg and ab workout but I’m glad it’s done!  It’s an intense workout if done at a fast pace.  The good thing is you can do it anywhere.  It doesn’t require any equipment or weights, just your own.  Also, it’s great to do a couple of times per week if you’re looking to tone up.

Complete 3 sets of the following (rest 2 minutes between sets):

  • 10 split lunges (each leg)
  • 20 squats
  • 30 alternating lunges
  • 40 crunches
  • 50 second plank hold
  • 100 calf raises
  • 50 second plank hold
  • 40 crunches
  • 30 alternating lunges
  • 20 squats
  • 10 split lunges (each leg)

By the end of it my legs were on fire and I was ready for bed!  Make sure you get a good stretch after too 🙂

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Ab Pyramid Workout

abs made in kitchenHave you ever heard the expression “Abs are made in the kitchen?” Well, this is very true.  The secret to a lean mean body is about 80% diet and 20% exercise or 70% diet and 30% exercise.  It really depends on your goals. The point is, no matter how many sit-ups and crunches you do it will not burn fat off your abs.  You have to eat a lean diet to have lean abs and to be lean.  However, an effective ab program will help to tighten and strengthen your abs as well as increase your abdominal endurance so that your six-pack will show once you’ve decreased the fat in your midsection.

Incorporate a good back/lower-back workout into your routine.  This balance is crucial to creating a strong core which helps you to stand upright, controls movement in any direction and transfers energy to your extremities.  A strong core will also protect your back. When working with clients I emphasize the importance of building your body strong from the inside out. With a strong core you are able to generate powerful movements to your arms and legs which means you will be stronger and able to lift, pull or drag so much more.

This Ab pyramid workout will get you on your way to achieving strong abs.

Complete 3 sets of the following exercises, resting 1 minute between sets:

10 crunches

20 side planks (20 left side, 20 right side)

30 reverse crunches

40 oblique twists

50 toe touches

100 leg lifts

50 toe touches

40 oblique twists

30 reverse crunches

20 side planks (20 left side, 20 right side)

10 crunches

Try it.  If one set is enough, great!  You can always work your way up to two sets, then three and even more, if you like!

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