12-Minute Abs On Fire Workout

12-Minute Abs On Fire Workout | In Fitness and In Health

Happy #FitnessFriday to you all!  Today's workout is one I've had in the works for a while now, and I'm really exited to finally share this!  I've done this format in my classes many-a-time, and this combo in particular left everyone exhausted in the best possible way [insert evil instructor laugh here].  This one's great if you're short on time - 12 minutes is all you need.  My favorite part about it is you don't need any equipment at all besides a soft surface to lie down/kneel on.  You can do this outdoors, indoors, at the gym, at home, traveling, probably even on a plane if you were so inclined.  (Hey... I've done it, haha).

Before we get started, I'm trying out something new(ish) here on the blog.  I've recently been getting into making playlists on Soundcloud (I'm probably the last one on earth), and the songs on my workout mixes pump me up so much for the gym, so I wanted to start sharing them with you here.  I've included my most recent compilation here in this post, but check the blog sidebar on the right for updated ones when I have them.  My gym music tastes are usually electronic/dubstep/techno remixes (fair warning: there are some swears).  Hope you like it! 

12-Minute Abs On Fire Workout

12-Minute Abs on Fire Workout

What You'll Need: just about nothing! If you want an exercise mat, go for it.  Otherwise, just a soft surface on the floor for your back and knees. 
What You'll Do: each exercise you'll do for 1 minute, with 30 second breaks in between every set of moves (of which there are 4).  You'll add on each subsequent move to the end of the preceding move in each set.  So... 
Set 1 = start with the first exercise for 1 minute.  Then rest for 30 seconds.  
Set 2 = exercise #1 again for 1 minute, and go immediately into exercise #2 for 1 minute with no break. Then take a 30 second breather.  
Set 3 = 1 + 2 + 3 (all 1 minute each) + 30 second rest
Set 4 = 1 + 2 + 3 + 4* (all 1 minute each) 
*exercise #4 in this workout is done on each side.  I'll leave it up to you whether you want to do the full minute on each side or 30 seconds each.

Heel Touches - lie down on your back with your knees bent, feet flat on the floor, arms straight reaching for your heels.  From here, engage your abs by lifting your upper back and shoulder blades off the floor/mat.  Rotate laterally so you alternate touching the back of each heel, as shown.  Keep it going for 1 minute, trying to engage your abs the whole time.  Trainer Tip: the closer your heels are to your butt, the easier this is; the farther away they are, the more difficult.  I want you to really have to REACH for those heels, but if you need a rest briefly, bring your feet in closer to your butt for a few seconds.

In & Outs - stay on the floor, legs extended with hands by your sides, elbows on the ground as shown.  Bring your knees to your chest (and chest to your knees), using your abdominals to pull your legs in and chest up (your hands don't do any pushing here).  Elbows should come off the ground, but hands stay planted.  Keep 'em going for 1 minute. Trainer Tip: if you want to increase the intensity, take your hands off the floor and extend them overhead and reach for your toes on the way up.

Scissor Pulses - start on your back, with your legs in an L (both straight, one hovering over the floor and one up in the air).  Keep your legs in that L and pulse up twice towards the foot that's raised, trying to get your shoulder blades off the mat if you can.  Once 2 pulses are done, switch legs, and do 2 pulses up on the other side.  Keep alternating for 1 minute, 2 pulses each side before switching.  Remember to keep the leg that's parallel to the ground hovering and not resting on the floor.

Leaning Oblique Twists (each side) - alright, you have a choice with this one.  Stick with either 30 seconds each side, or do a full minute on each side... Let's start on the left side.  So you'll kneel down on your left knee, and extend your right leg out straight.  Place your right hand behind your head and lean to the left so your body forms a straight line from neck to toe (as shown - you'll feel your right obliques engage here).  From this position, twist your torso to bring your right elbow down towards the floor (shown).  Bring yourself back up to that starting position, maintaining that straight line from neck to toe (keep that spine straight).

New activewear brand alert: XXIV Active

XXIV Active Sprint Tights

The tights I'm wearing in today's workout are made by XXIV Active (24 Active), an up-and-coming activewear line, which debuted with some awesome high-waist leggings & matching bra sets back in late-2016.  They have a small but amazing selection, which is steadily growing.  (I'm eyeing these gorgeous bordeaux colored 7/8 tights now!)  The ones shown here are really comfy.  They're a bit too high-waisted for my liking (easy fix though - I just rolled them down a little), but I think they'd be perfect for the crop-top/high-waist legging trend that's going on in the yogi world.  The 2-tone mesh at the back of the knee is a nice touch, too, and with mesh popping up everywhere now, they're perfect.  If you like jumping on activewear brand bandwagons early, check these guys out - you'll be hearing big things from them soon!

Readers: chat with me!  What's your favorite way to work your abs - bodyweight exercises?  Equipment?  What athleisure trends are you loving lately?  Thoughts on workout playlists being included here?  What music genre gets you pumped to work out? 

12-Minute No Rest Bodyweight Ab Workout

Hey guys!  How's your week going so far?  I realized I haven't posted a true workout in quite some time, so let's change that!  I taught an abs & core strengthening class last night and I think it went pretty well - we were all sweating, working, and having fun.  So today I thought I'd give you a glimpse into a few exercises we did, and make it easy for you to do this anywhere you find yourself today since it doesn't involve any equipment.  (Hint: it's perfect to save for a beach day when you want a little extra 'pop' to the core muscles!)

12-Minute No Rest Bodyweight Ab Workout

12-Minute No Rest Bodyweight Ab Workout

Set your timer for 12 minutes, and do each exercise for 1 minute.  Try not to rest between exercises or between circuits.  Let's get those abs fired up!

Circuit 1:

Plank to Pike - start in a high plank, keeping your shoulders in line with your wrists, abs engaged and spine aligned.  Hold this position for 15 seconds, then go into a pike position, arms & legs straight, like an inverted V.  Hold this for 15 seconds.  Keep alternating holds every 15 seconds for 1 minute total.

Supine Knee Press & Hold - lie on your back, knees bent at 90˚ and feet up, hands placed on knees.  Press your hands and knees together maintaining their position, engaging your abs the entire time (hands and knees shouldn't move).  Hold this press for 1 minute.

Boat Pose - like a V-up, except your hands reach straight out in front of you.  Your body should form a V by keeping your legs straight and spine aligned - don't round out your back!  (You should essentially be balancing on your butt/tailbone.)  Hold this position for 1 minute.

Supine Outer Knee Presses - get in the same position as the knee press & hold.  This time put your hands together (fingers unclasped), arms straight.  Reach to the side of your left knee and press the back of your right hand against your outer knee (and knee against hand).  Hold that press for 15 seconds, then repeat on the other side.  Alternate presses every 15 seconds for 1 minute total.

Circuit 2:

Plank Hip Touches to Floor - Get into a low plank position (on your elbows), and twist your hips to one side while lowering them to the floor.  Keep your abs engaged and legs as straight as you can throughout.  Return to start and immediately twist to the opposite side.  Keep alternating sides for 1 minute.

Alternating Diagonal Plank Jumps - start in a regular high plank and jump your feet to your hands diagonally - so, jumping to the left side first, then back out into a plank, and then over to the right side.  Make sure to bring your feet as close to your hands as possible.  Alternate quickly for 1 minute.

Oblique Crunches (Right & Left) - lay on one side, keeping your bottom arm extended out and top arm bent with your hand behind your head.  From there, crunch up to the side so your elbow meets your knees.  Extend back down to start.  That's one rep.  If you want to make it easier, only crunch up using one leg instead of both.  Harder = keep legs straight and "V" up.

Circuit 3:

5 In & Outs + 5 V-ups - sit down on the floor, legs extended with hands by your sides, elbows on the ground, chest up.  Bring your knees to your chest, keeping your hands planted.  Do 5 reps, then immediately go into 5 V-ups, trying to get your hands to your feet.  Keep alternating 5 & 5 for 1 minute. Trainer Tip: If you want to increase the intensity, take your hands off the floor and extend them overhead for the in & outs, and keep them off the floor for the V-ups.

Side Plank Hip Dips (Right & Left) - start out in a side plank, either on your elbow (easier) or up on your hand (harder).  From this position, dip your hips down, keeping your feet stacked and shoulder over your wrist/elbow.  Now raise your hips up to slightly higher than starting position. Continue the dips on the right side for 1 minute, then immediately switch to the left side for 1 minute.

Supine Heel Touches - lie on your back, legs bent and feet flat on the floor, arms at your sides. Lift your upper body slightly off the floor to engage the abs, and "sweep" to one side so your hand touches your heel.  That's 1 rep.  Go back to center, and "sweep" to the other side for rep 2.  Go back to center.  Repeat that "sweeping" motion for 1 minute and remember to keep your abs engaged the whole time. 

Good luck with this one and let me know how it goes!  And, a quick teaser for any of you following along lately, there are going to be some awesome giveaways and raffle prizes coming in the next few weeks, so stay tuned for those here!  Aaaand just because this is hilarious:

Hump Day Quotes

Readers: chat with me!  Do you love ab exercises?  What are some of your favorites?  How are you spending your Wednesday staying active?  I'd love to hear from you!

Fitness Friday 4/24

Happy Friday!  I'm glad the day is here and the workweek is almost over.  How about you?  If you need a boost to get through this last workday, try these exercises on your lunch break, or for an afternoon pick-me-up.  If you're new to the Fitness Friday series on the blog, each Friday I'll give you a set of body weight exercises easily doable in an office or work setting (or at home).  The goal isn't so much to make you sweat or get in a full workout, but rather to make you conscious of getting up and moving around throughout your day.  (Awesome bonus: the images are pinnable and downloadable, so pin 'em to that fitness Pinterest board and refer back to them when you need a boost!)   Ready to get started?  Keep reading for the details!

 

Fitness Friday 4/24

3 x 3 (3 times through, 3 times today)

Tuck Jumps - time yourself for 10 seconds and see how many jumps you can get!  Tuck your knees to your chest as you jump up, and land softly on the feet.  Jump quick!

Wide-Arm Push Ups - bring the arms out wider than shoulder width.  Do these either from your feet, or from the knees, and remember to keep your spine aligned (that includes your neck!) and core engaged throughout.

Lying Toe Touches - lie down on your back, legs straight in the air so your body forms an 'L' as best you can.  From here, reach your hands to your toes, using your abs to raise your shoulder blades off the floor.

Readers: chat with me!  How'd that mini workout go for you?   What are you up to this weekend and how are you staying healthy and active?