Workouts: Sarah's At Home Abs.


the fit lift: sarah's at home abs: print workout

This is the first of a series of effective workouts you can do at home or while travelling, or incorporate these workouts into your regular gym routine.  I have a huge variety of ab exercises I love to do, some with equipment and most without.  This particular workout requires no equipment and is perfect for any fitness level.  I have provided both a low and moderate level workout.  And, if you're really ready for a challenge, the moderate level x 3 should do it!

NOTE: If you are just getting back into the swing of things fitness-wise, I recommend running through the low intensity workout once at an easy pace, but each time following, time yourself and go at your quickest pace possible focusing on a tight core.  If you can't quite get all the reps in, jot down where you got, and keep a running tally.  Each time you run through the workout, challenge yourself to JUST ONE MORE! If you are uncertain of any of the exercises, I have provided links to videos below. 

Though quick and simple, this workout can get your heart pumping and core burning by the end!




LOW INTENSITY AT HOME ABS

+ 30 second Mountain Climbers  + see demo
+ 20X  Crunches
+ 10X  Oblique Crunches Left + see demo
+ 10X  Oblique Crunches Right
+ 15X  Hip Raises + see demo
+ 8X  Burpees  + see demo
+ 8X  Per Side Opposite Arm Opposite Leg Extensions + see demo
+ 8X  V Ups  + see demo
+ 10X  Side Plank Left from Elbow + Knee Tuck + Crunch + see demo
+ 10X  Side Plank Right from Elbow + Knee Tuck + Crunch
+ 60 second plank
+ 90 second rest, REPEAT


MODERATE INTENSITY AT HOME ABS

+ 30 second Mountain Climbers
+ 20X  Crunches
+ 15X  Oblique Crunches Left
+ 15X  Oblique Crunches Right
+ 15X  Hip Raises
+ 10X  Burpees
+ 10X  Per Side Opposite Arm Opposite Leg Extensions
+ 10X  V Ups
+ 15X  Side Plank Left from Elbow + Knee Tuck + Crunch
+ 15X  Side Plank Right from Elbow + Knee Tuck + Crunch
+ 60 second plank
+ 90 second rest, REPEAT


HIGH INTENSITY AT HOME ABS

+ 30 second Mountain Climbers
+ 20X  Crunches
+ 15X  Oblique Crunches Left
+ 15X  Oblique Crunches Right
+ 15X  Hip Raises
+ 10X  Burpees
+ 10X  Per Side Opposite Arm Opposite Leg Extensions
+ 10X  V Ups
+ 15X  Side Plank Left from Elbow + Knee Tuck + Crunch
+ 15X  Side Plank Right from Elbow + Knee Tuck + Crunch
+ 60 second plank
+ 90 second rest, REPEAT X 2 

the fit lift: sarah's at home abs: print this workout

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