Hurts So Good Workout

Your going to get Victoria's Secret abs

with this routine!

Hey everyone!

Get ready for an ab massacre today!  I am now officially addicted to my abs.  Now that I am starting to see muscle tone I want to rev up my ab work and really go for that sleek sexy stomach!  I can see Victoria's Secret abs in all of our futures!  We will be taking a break from jump roping for a couple of days, too, and replacing the Tabata circuits with Mountain Climbers--another core builder.  That's the great thing about Tabata, is that you can use the formula with virtually any exercise, so get creative! 

Also, a new workout schedule will be up by tomorrow, so check back if you are working out with me.  I hope that you are because that means that you are seeing the INSANE results that I have been seeing this week!  You may have noticed that the workout schedule changed a little throughout the week, however we still got the number of workouts in that we intended.  We need to be flexible with ourselves and our schedules.  That's why I usually schedule my rest days for the end of the week, so that if I need to take one sooner and switch a day, I can.  Just one of my little tricks to adopt if you'd like.

Focus on the burn today in your workout and enjoy the results!  I will post my scores by the end of the day!

Monica

Hurts So Good Workout

Circuit #1-Set your Gymboss Interval Timer for 6 rounds of 10 and 50 seconds.  Rest for 10 seconds and work at your max intensity for 50 seconds.
1. Side to Side V Crunch
2. Hand to Foot Crunch
3. Windmill Crunch

Tabata Mountain Climbers-Set your interval timer for 8 rounds of 10 and 20 seconds.  Rest for 10 seconds and work at your max intensity for 20 seconds.

Circuit #2-Set your interval timer for 6 rounds of 10 and 50 seconds.
1. Plank Twist
2. Bicycle Crunch
3. Up & Down Plank

Tabata Mountain Climbers-Set your interval timer for 8 rounds of 10 and 20 seconds.

Circuit #3-Set your interval timer for 6 rounds of 10 and 50 seconds.
1. Side Lunge with a Floor Tap
2. Jump Lunge

The Exercises

Side to Side V Crunch

Start in the first position, keeping your core tight.  You may hold a medicine ball, kettle bell, dumbbell or nothing at all for resistance.  Keeping your abs tight, twist from side to side.  This exercise is incredible for shaping your obliques, the muscles on the side of your stomach that give you shape.

Hand to Foot Crunch

Lie flat on your back, arms stretched out above your head and legs straight.  Using your abs, pull of your opposit hand to opposite leg.  This is one rep.  Alternate sides.

Windmill Crunch

Lie flat on your back, arms out to the side for support and legs straight up in the air.  Resisting with your abs, lower your legs from side to side.

Mountain Climber

Get into the plank position, back flat, glutes and core tight.  Pull one knee to your chest.  Alternate legs as fast as you can without sacrificing form.

Plank Twist

Get into the plank position.  This is like a mountain climber, except that instead of bringing your knee to your chest, you are bringing it to your opposite elbow.

Bicycle Crunch

Lie on your back, legs in the air at a 90 degree angle, fingertips lightly supporting your head.  Contracting your abs, draw in one knee towards the opposite elbow.  Alternate sides as quickly as you can without sacrificing form.  Keep your abs tight!

Up & Down Plank

Start in a plank position on your elbows.  Flat back, glutes and core tight.  Walk your arms up so they are straight.  Now walk your arms back down to your elbows.  Keep walking up and down as fast as you can without sacrificing form.

Side Lunge with a Floor Tap

 Stand tall with your feet wider than shoulder distance apart.  You can use a medicine ball for added weight if you'd like.  Lead your body to one side, keeping your back flat, and touch the floor.  Now switch legs.  Repeat as quickly as possible without sacrificing form.

Jump Lunge

Start in a lunge position, keeping your core tight and making sure your knee does not extend over your foot.  Push yourself up through your heel, jump into the air and land on the opposite leg.  You should be feeling this through your entire leg.  Repeat as quickly as possible without sacrificing form. 

Monica's Scores

Side to Side V Crunch: 47, 49
Hand to Foot Crunch: 26, 25
Windmill Crunch: 27, 27
Plank Twist: 40, 32
Bicycle Crunch: 60, 43
Up & Down Plank: 11, 15
Side Lunge with a Floor Tap: 47, 42, 43
Jump Lunge: 20, 13, 14