Monday, January 17, 2011

Leanne Fogg's / Cal Poly 10 Minute Killer Ab Routine!

If you can't complete this workout in 10 minutes straight, that's OK = it's super tough!

Options:
-Start out doing 5-8 minutes of this routine; work up to the total 10 minutes
-Change each 30 second routine for 25 seconds / each 1 minute routine for 45 seconds
-Take a 1-2 minute break at 5 minutes (after exercise #10)

Set your watch to 30 second (:30) intervals and begin in the sit-up position; important to concentrate on good form throughout this routine most movements are short range of motion = 6"

1) :30 CRUNCH = legs extended hands on head / balance in middle > come together
2) :30 OBLIQUE CRUNCH = on side; one leg bent > reach elbow to opposite knee
3) :30 OBLIQUE CRUNCH = same as #2; switch sides
4) :30 FLOWER PICKERS = legs extended/feet off ground > reach hands across stomach side-side
5) :30 PENGUINS = legs extended/feet off ground > alternate on each side reaching towards ankles
6) :30 BICYCLE = sit-up position > alternate elbows to knees (harder = 4 reps slow/8 fast; repeat)
7) :30 LOWER ABS = flat on ground with on heel on top of toes > sit-up with arms across chest
8) :30 LOWER ABS = same as #8; switch feet
9) :30 FLUTTERS = legs extended/feet off ground > move legs up/down (harder = sissor motion)
10) :30 V-SITS = start flat on ground/legs together/arms above head > raise arms + legs to make V-shape repeat short range motion from middle
11) 1:00 FRONT PLANK = hold body up weight on forarms/toes > hold (keep back straight + harder = come up on on arm/alternate)
12) 1:00 SIDE PLANK = hold body up on side/legs slightly crossed/top arm on head weight on bottom forearm (harder = lift top leg or dip hips)
13) 1:00 SIDE PLANK = same as #12; switch sides
14) :30 OBLIQUE REACH = sit-up position on side/knees bent/legs slightly crossed/bottom arm on head > reach top arm/hand towards ankle
15) :30 OBLIQUE REACH = same as #14; switch sides
16) :30 STRAIGHT REACH = sit-up position/keep arms on side > reach both hands towards ankles
17) :30 JACKNIFE = flat on ground/legs straight/arms above head > reach hand to opposite toe; keep switching (key is to meet in the middle)

DONE!

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