I picked some exercises that I've seen several places and gave them a shot.
All the exercises forced us to stabilize our core and the whole thing turned out much harder than we expected - which is just what we needed.
Friday
Warmup: 220yd run @ 7.5 mph
Feet-up Pushups x 10
Cat Vomit x 5 for 10 secs (exhale and ab contraction on all fours)
High Plank Rows x 5/5 @ 8# (top of pushup, alternating one-arm rows)
Plank x 40 secs
High Plank Warrior x 5/5 (top of pushup, twist one arm back and up to vertical, alternate)
Swiss Ball Crunch x 20
Feet-up Pushups x 10
Cat Vomit x 5 for 10 secs
High Plank Rows x 5/5 @ 8#
Plank x 40 secs
High Plank Warrior x 5/5
Swiss Ball Crunch x 20Feet-up Pushups x 10
Cat Vomit x 5 for 10 secs
High Plank Rows x 5/5 @ 8#
Plank x 40 secs
High Plank Warrior x 5/5
Swiss Ball Crunch x 20Feet-up Pushups x 10
Cat Vomit x 5 for 10 secs
High Plank Rows x 5/5 @ 8#
Plank x 40 secs
High Plank Warrior x 5/5
Swiss Ball Crunch x 20We barely moved the whole time. By the end: my abs were aching, I was dripping sweat, and I was wiped out. Much harder than it looked.
You signed up for fitocracy yet? It's a pretty cool social networking/workout site. My buddies out here all joined and created a group so we compete with each other for points. They call your High Plank Warrior a "Renegade Row" - super good exercise there! What's the push for getting back into shape?
ReplyDeleteTrying to last. I started with the elliptical about three years ago. We've been eating Paleo/Primal and doing shorter higher intensity strength workouts for about a year and a half. I'm at my lowest weight since 1993 - I've lost almost 100 pounds. I always enjoyed working out and I feel immeasurably better. I'll check out the site.
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