All Out ABS: Workout #1

Warm up:
1 min	crunches
30 secs	jacks
30 secs	plank
30 secs	alternating side plank
30 secs	plank jacks
1 min	hollow hold
30 secs rest
MAIN SET
30 secs	Russian twists
30 secs	v-ups
30 secs	in plank position on hands, alternating: lifting opposite leg and arm off the floor
30 secs	side plank on forearm dip: right
30 secs	side plank on forearm dip: left
30 secs rest
1  min	plank walk ups, alternating
1 min	plank jacks
30 secs rest
30 secs	Russian twists with medicine ball
30 secs	v-ups with medicine ball
30 secs	in plank position on hands, roll medicine ball right to left, left to right
30 secs	side plank on forearm dip: right; hold medicine ball on the hip
30 secs	side plank on forearm dip: left; hold medicine ball on the hip
30 secs rest
1 min	side chops with medicine ball
30 secs	Pike with ball or on the floor with towels at toes
1 min	standing with medicine ball in hand, crunch and twist oppsite knee, alternating
30 secs	flutter kick on the floor
1 min	back on the floor, do a sit-up and throw the medicine ball veritcally in the air, return back to the floor, repeat
Warm down
	upward dog
	child’s pose
	table top
	wheel pose
	Upward dog, walk  hands to right, center, then left for a stretch on both sides
	lunge pose with twist

Let’s #GetHiitOn!

Plank to Pike to Plank Perfection

Everything that we have done in the abs series, from the hollow hold, planks, to V-Ups, has built us up to the pike; the exercise requires usage of the upper and lower abs, as well as the obliques in the plank position, think of it as doing an upside down V-Up in plank position. We present to you two versions of the pike:

A. With the ball: involves the walk out and the walk back which challenges your core strength and tests stability. This will help build your core strength for the second variation of the pike exercise.

1. Position yourself into the plank position with the ball on your shins.
2. Slowly walk your hands forward until only your feet are on the ball, shoulders underneath your hands, in plank position. Keep your back straight, with a neutral spine position at all times.
3. From the starting position, flex at the hips, so that your thighs come towards your abdomen. Keep your knees and elbows straight, your feet will roll across the stability ball, the backside will rise upwards. **Do not let your hips dip! Suck in your belly and engage the abdominal muscles to support  you.**
4. Stop the movement once your tiptoes are on the ball. Pause at the top.
5. Straighten your hips and roll your feet back to the starting position.

 B. With towels:  It is super challenging to do this on the floor so I would try the exercise with the ball first before moving on this more challenging level. For those that are super strong – give it a try!

1. Place the one towel at the tip of each foot.
2. Position yourself into the plank position, feet close together, remember to tighten your stomach and use your arms to push away from the floor.
3. From the starting position, flex at the hips, so that your thighs come towards your abdomen. Keep your knees and elbows straight, pike upwards, pause at the top.
4. Straighten your hips and slide your feet back to the starting position. **Make sure you don’t overextend your back and that your hips don’t sink down!** We want a perfect plank position.

Let’s #GetHiitOn