05 August 2011

1000 abs

The Workout
-This workout is complete after 2 sets. One rotation is 500abs.
-Warm up: 30 min Cycle Bike (Own Pace).
-There is a 30-45 sec rest between every drill.
-"In Cadence" means "1" is counting "1,2,3,1"

50x "Sit-Ups"Level of Difficulty = Moderate
  • Position feet under something heavy.
  • Go all the way up and use stomach to go down, don't just fall back.

100x "Crunches"
Level of Difficulty = Moderate
  • Keep chin upward.
  • Keep nose towards ceiling.

50x "Up Downs" (In Cadence)

Level of Difficulty = Easy
  • Bend your back and touch your toes.
  • Unbend and touch your chest.
  • Lift your arms in the air.
  • Touch your chest again and that is "1".

50x "4 Count Burpie" (In Cadence)
Level of Difficulty = Hard

  • Get in "a frog's stance".
  • Kick your legs out into a push-up position.
  • Pull your legs back in, going back into a frog's position.
  • Stand up and that is "1".

50x "Baseball Drills" (Partner Assisted)
Level of Difficulty = Hard

  • Lay on your back.
  • Lift your legs upward so that they're vertical in the air.
  • Don't bend the knees.
  • Thrust your legs down to 6 inches.
  • Raise them back up and that is "1".

50 Flutter Kicks (In Cadence)Level of Difficulty = Moderate
  • Lay on back.
  • Place palms facing down on the ground under the buttocks.
  • Point your toes.
  • Count 1,2,3 and that is "1".
50 seconds of 6 inches (Or until it hurts)Level of Difficulty =Moderate
  • Keep the palms under the buttocks.
  • Go straight into this after the flutter kicks, no rest ;)

50 Iron MikesLevel of Difficulty = Easy
  • Stand.
  • Hands behind head.
  • Feet shoulder width.
  • Raise left knee to right elbow.
  • Simultaneously dropping right elbow to left knee.
  • Raise right knee to left elbow.
  • Simultaneously dropping left elbow to right knee.
  • That's "1".

50 ObliquesLevel of Difficulty =Easy
  • Side crunches.
  • 25 on the right.
  • 35 on the left.

Suck down some H2O

Alternates: (In case baseball drills and 4 count burpies are too hard on the 2nd set)
The Mountain Climber
The Rower
The Prone Row
Warm Down: 15 min Cycle Bike
DONE (^_^)

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