BOOT-CAMP ABS

Swimsuits.  Yep, I said it.  It’s that time of year where you’re either just getting into last years’ model, or looking to buy a new one.  So, now you have your motivation!  And motivation like that had better be put to good use….after all, opportunity and motivation go hand in hand.  Use it or lose it….but I choose both.  Use it to lose your winter figure and gain your summer, sporty figure. 

Image:http://www.womenshealthmag.com/fitness/get-rock-solid-abs

Abdominal workouts are a big player in the swimsuit game.  Here is a pretty intense abdominal workout (and you can easily modify these to make each exercise harder or easier, to your liking).  But keep in mind, your ideal ab workout gets you outside of your comfort zone.  Painful…yes, but too painful is not a good thing.  Don’t overdo it…don’t underdo it.  Find your balance and this workout will provide you with swimsuit ready results. 

Boot Camp Abs

Warm Up:

60 second jump rope

30 second rest

120 second jump rope

30 second rest

60 second jumping jacks

You’re warm.

Workout:

Plank Tuck Jumps:  Start in a standard plank position (not on your elbows, up on your hands).  Jump your feet up to your hands then quickly back to plank.  This is one rep.  Repeat for 6-10 reps (Beginner); 8-12 reps (Intermediate), 10-15 reps (Advanced).  Do this 2-3 times.

Flutter Kick V-Sit: Start in a standard V-Sit position.  Start your flutter kicks and do 50 flutters with your feet.  

Reverse Flutter Kick: Start on your stomach.  Lift your arms and feet off of the ground in a Superman position.  Flutter your feet while extending your arms straight out.  Do 50 flutters with your feet.

Downward Dog Reverse Crunch:  Start in the downward dog position.  Extend and lift your right foot off of the ground as high as you can.  Then bring your knee to your chest and return your right leg to the extended and lifted position.  That is 1 rep.  Repeat 5-8 times (beginner); 8-10 (intermediate); 10-15 (advanced).  Then switch and do the left foot. Do this 2-3 times, each time you can bring your knee farther up to your chest, or cross over to opposite elbow to work your obliques.

Mason Twists: Start in a V-sit position, but bend your knees to a 90-deg angle.  Clasp your hands together rotate from side to side.  Try to gently hit your hands on the ground each time you rotate.  1 rep = rotating to both sides.  Do 2 sets of 50 reps.

Push-Up & Side Plank Rotation:  Start in a plank position.  Do a push-up, and then rotate body into a side plank with your top hand extended up toward the ceiling or sky.  Shoulders and hips stacked, balancing on left palm and side of left foot. Extend right arm up.  Then bring your top arm underneath your rib cage and extend as far as you can while keeping balanced.  Lift your arm back up and move back into push up position.  Repeat the entire sequence, on each side, for 6-8 reps beginner; 8-12 reps intermediate, 10-15 reps advanced.  Do this 2-3 times.

**Note:  You can use a weight for these, too.  I use a 5-7lb weight…but I would recommend starting with 2-3 lbs to get your form nailed down first.  If you use a weight, make sure to be aware of your back and keep your abs engaged to prevent injury.  If you have a bad back, weight is not recommended. 

Tolasana:  Get two yoga blocks, if available, or use the floor.  Place blocks a bit more than hip width apart and sit in between them.  Place your palms firmly on the blocks and slowly lift your body off of the ground.  Pull your legs up toward your chest and hold.  Breath!  Hold for 10-20 seconds then release.  Repeat this 2-3 times.  For an advanced modification, straighten your legs and hold them at a 90 degree angle for 10-20 seconds.  

Chaturanga Mountain Climbers:  Start in plank position and move to Chaturanga.  Immediately begin mountain climbers.  Bring your knees up, laterally (there isn’t enough space between you and the floor to bring your knees up to your chest).  Do as many as you can while remaining in chaturanga and one rep. is both sides.  Do 3-5 for beginners; 5-10 intermediate; 10-15 advanced.  Note: These are tough.  If you need to do standard mountain climbers, that’s ok.  

Sit-Up, Side-Chop:  This is a standard sit-up.  Knees bent or legs extended, hands clasp together.  Do a regular sit up, but aim for one leg with your hands.  Repeat this, alternating sides for 30 reps (1 rep is completing both sides).  Repeat this 2-3 times.

**Note:  You can use a weight for these, too.  I use a 5 lb. weight in each hand…but I would recommend starting with 2-3 lbs to get your form nailed down first.  If you use a weight, make sure to be aware of your back and keep your abs engaged to prevent injury.  If you have a bad back, weight is not recommended. 

Cool Down:

Cobra (or Half-Cobra) Pose

Childs Pose

Hold each pose and breath.  Repeat as many times as needed (I usually need 3-4 rounds to get completely stretched out and relaxed afterward)