5-Minute Ab Blaster AMRAP Workout

It's been a while since I've posted a quick 5-minute workout for you all.  I was short on time at the gym yesterday, so to get in a good ab burn I decided to do a quick AMRAP.  I modified it a bit for the blog here, but the main idea is the same.  Do as many rounds as you can during the 5 minutes, and try not to take any breaks between exercises for maximum ab work in minimal time.  The best part is this workout requires no equipment, so you can do it just about anywhere.  Ready to get started?

5-Minute Ab Blaster AMRAP

Set your timer for 5 minutes and get through as many rounds as you can, trying not to take any breaks between exercises.  Let's work those abs today!

30 Cross-Body Mountain Climbers - just like regular mountain climbers, but instead of bringing your knees to your chest straight on, cross them to the opposite side of your chest.  Each knee in counts as 1 rep.  Do 30 reps total, working quickly.  Trainer Tip: if the running is too much, slow it down to just stepping.

20 Hip Touch Planks - start in a low plank position (on your elbows), and rotate 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 rotate to the opposite side.  Do 20 total (10 on each side).

10 Oblique Crunches (R + L) - lie on one side, keeping your bottom arm extended out on the floor and top arm bent with your hand behind your head.  From there, crunch up to the side so your elbow meets your knees.  Continue the crunches for 10 reps on one side, then switch to the other.  Trainer Tip: if you want to make it easier, crunch up using only your top leg instead of both.  Harder = keep legs straight and "V" up.

20 In & Outs - sit down on the floor, legs extended with hands by your sides, elbows on the ground, chest up.  Bring your chest and knees up to meet in the middle, keeping your hands planted as your elbows come off the floor.  Extend back out to starting position, keeping your feet hovered over the floor.  Do 20 reps.  

30 Supine Flutter Kicks - lie on your back (with hands under your lower back for support if needed).  Keep your chest raised and legs out straight, hovering over the floor.  Alternate fluttering them up and down (tiny movements) without touching the floor.  Keep fluttering your feet for 30 (fast) reps.

Repeat all exercises as many times as possible within 5 minutes.

Readers: chat with me!  Do you train your abs often?  What's your favorite ab exercise?  Do you ever do quick workouts like this one when you don't have time to make it to the gym or a class?

Do-At-Home New Year's Eve Pyramid Workout

I can't believe 2015 is almost over.  Where did this year go?  Do you have plans for New Year's Eve?  If you're staying home this year, consider trying a fun workout to keep yourself and friends/family both active and awake until the clock strikes 12:00.  This little workout is a fun one, and builds on itself throughout the night.  You'll be doing exercises on the hour starting at 1pm, and going through until midnight.  Each subsequent hour you'll do all preceding exercises plus that hour's move.  So by midnight you'll have a total body workout to ring in the new year - your first workout of 2016!  Grab your friends and family, and let's celebrate the new year with activity, health, and happiness.  Ready to get moving?!

Do-At-Home New Year's Eve Pyramid Workout

Starting at 1pm (or really whenever you'd like - see below), you'll do each exercise on the hour until midnight, combining the current hour's move with all the previous hour's.  So, for example, at 1pm you'll do 1 minute of jumping jacks.  Then at 2pm you'll do 1 minute of jumping jacks + 2 push ups.  3pm = 1 minute jumping jacks + 2 push ups + 3 burpees... etc. until you reach midnight.  Note: you don't HAVE to start at 1pm, so feel free to jump in whenever, just start with that round's moves and go forward.  Have fun and HAPPY NEW YEAR!

1pm | 1 Minute Jumping Jacks - no explanation needed here.  This one is cardio-focused to get your heart rate up and warm your muscles before doing additional exercises, so feel free to switch to another cardio move if jumping jacks aren't your fave.

2pm | (1) + 2 Push Ups - do these from your feet if you can.  Keep your spine aligned, abs engaged pulled in toward your spine and butt down.  Make 'em good!

3pm | (1 + 2) + 3 Burpees - the move everyone loves to hate.  Optional push up at the bottom of the burpee if you want to add a little more to your workout!

4pm | (1 - 3) + 4 Push Ups to Side Plank Hip Dips - start with a regular push up either up on your toes or on your knees. Do the push up, then turn to a side plank on the right so your feet/knees are stacked and place your top hand on your hip.  From here, dip your hips down to the ground, then raise back up.  Turn back to a push up position, do another push up and repeat the dip on the other side.  Do 4 total (2 each side).

5pm | (1 - 4) + 5 Oblique Crunches (each side) - lie on one side, keeping your bottom arm extended out on the floor and top arm bent with your hand behind your head.  From there, crunch up to the side so your elbow meets your knees.  Continue the crunches for 5 reps on one side, then switch to the other.  Trainer Tip: if you want to make it easier, crunch up using only your top leg instead of both.  Harder = keep legs straight and "V" up.

6pm | (1 - 5) + Stutter Lunge Hops (each side) - start in a lunge position with your right leg forward, legs bent to 90˚, chest up.  From here, hop up switching feet mid air and land on your toes with your left leg in front.  Jump back down into a lunge again on the same leg.  Each lunge + stutter hop = 1 rep.  Continue for 6 reps on each side.

7pm | (1 - 6) + 7 Frog Stamp Jumps in Plank - start in a high plank and jump your feet to the outside of your hands keeping your hands on the ground the whole time (as if in a leap frog position).  Jump your feet back out into a plank, keeping your spine aligned (no bend in the back) and gaze forward.  Trainer Tip: if jumping is too much here, simply step your feet up to meet your hands.

8pm | (1 - 7) + 8 Lateral Leg Lifts (each side) - start with your feet about shoulder width apart, toes pointed forward, hinged at the waist so your finger tips touch the ground.  Keeping your finger tips on the ground the entire time, sweep them over to the right side and lift your left leg directly up to the side.  Place your foot back down and sweep your fingers over to the left side.  Now lift your right leg.  Keep alternating for 8 lifts on each side.

9pm | (1 - 8) + 9 Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Continue for 9 reps.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps. 

10pm | (1 - 9) + 10 V-up Crunches - like a regular crunch, but keep your legs straight and bring your hands up to meet your toes.  Extend all the way back down to the floor, and repeat for 10 reps.

11pm | (1 - 10) + 11 Sphinx Push Ups - start out in a modified push up position (on your knees), forearms flat on the floor with your elbows directly under your shoulders.  From here, push through your hands so your chest comes off the floor and elbows straighten.  Lower yourself back down.  Do 11 total.

12am | (1 - 11) + 12 Left/Middle/Right Crunches + Pulse - we're finishing with a bang!  Lie on your back with your left leg crossed over your right knee, right hand behind your head, left arm out to the side.  From here, bring your left knee to meet your right elbow.  Do 12 crunches here, then 12 small pulses.  Next, go straight up to the middle for 12 crunches and 12 pulses (feet flat on the ground).  Last, cross your right leg over the left, left arm behind your head, and crunch elbow to knee for 12 reps, then 12 pulses.  

HAPPY NEW YEAR!!!  Guess what?  You'll have just done your first workout of 2016!  How does it feel?!  I hope you all have a great New Year's Eve and wonderful start to 2016.  Be safe, stay healthy, and rock those workouts!

Readers: chat with me!  Do you typically stay in on New Year's or go out?  If you're staying in, have you ever thought about adding some exercise to your festivities?  What are your plans this year?  How about your goals for 2016?

10-Minute At Home Upper Body HIIT Workout (no equipment required)

Happy day-before-Thanksgiving, everyone!  Here's the last installment of the 10-minute HIIT workout mini series!  If you missed parts 1 & 2, I'd definitely recommend checking them out (here and here).  Combined with today's upper body work, they'll give you a total body workout in 30 minutes, or separate them out for a quick-but-effective sweat sesh when you're short on time (like this week during the holiday).  You don't need any equipment (except a timer and some room on the floor), so grab a friend or family member and let's work those arms today!

10-Minute At Home Upper Body HIIT Workout

Start with Pair 1 and go through each pair for 1 minute (30 seconds for each exercise).  Go through the entire workout twice for a total of 10 minutes.  Try not to take any breaks until the time is up!  Let's work those arms!

Pair 1

Push Up to Side Plank - start by performing a single push up, then turn to a side plank on your right side, keeping the hips neutral and feet stacked, wrist under your shoulder.  Lift your left arm up toward the ceiling and turn your head to look at your hand.  Reverse the movement and immediately go down into another push up.  Now turn onto the left side and repeat the side plank, lifting the right arm up.  Keep alternating for 30 seconds.

Mountain Climbers - you know these by now. :)  Just remember to keep those shoulders over your wrists, and abs in tight as you bring your knees to your chest.  "Climb" for 30 seconds.

Pair 2

Narrow Grip Push Ups - here you'll keep your elbows close by your sides as you perform a push up to really target those triceps.  Keep going for 30 seconds.  Trainer Tip: you can do these from your knees, too.

Jump Reaches - squat down so your finger tips touch the floor, then propel yourself up into the air reaching toward the ceiling, arms up tall by your ears.  Immediately go back down into a squat, and jump up again.  Keep going for 30 seconds.

Pair 3

Palms Up Jumping Jacks - like regular jumping jacks, but keep your arms horizontal (swinging them in front of you rather than overhead) with your palms facing up.  Cross your arms in the middle, alternating which hand is on top.  Continue for 30 seconds.

Plank Shoulder Taps - start in a high plank and lift one hand off the floor to tap the opposite shoulder.  Place it back down and do the same on the other side.  The key here is to keep your hips square with the floor - try not to twist to the side as you lift your arms.  Keep alternating taps for 30 seconds.

Pair 4

Tricep Push Ups (right) - lie down on your left side, with your left arm crossed over your chest, and right arm over it with that hand placed on the floor.  Use that arm to push your upper body up off the floor.  Try to get your right arm as straight as you can (pushing all the way up).  Continue the push ups for 30 seconds.

Tricep Push Ups (left) - same position and movement, but on the left side.

Pair 5

Plank to Pike Leg Lift - start in a high plank, abs engaged and spine neutral.  Press yourself back into a pike position, staying strong in the shoulders, and lift one leg up straight.  Place that leg back down and lower yourself back down into a plank.  Press up again and lift the other leg up into the air.  Keep alternating plank to press + leg lift for 30 seconds.

Dive Bomb Push Ups - these ones are fun!  Start in a pike position, head down so the crown of your head is facing the ground, and your gaze is back toward your feet.  From here, lower yourself down so the crown of your head touches the ground, and push yourself back up.  Remember to keep that pike position throughout the entire movement.  Continue for 30 seconds.

Remember to go through that entire series once more for the full 10-minute workout.  Enjoy! 

Readers: chat with me!  What workouts are you keeping readily available during your holidays?  Do you try to get your family and friends active with you?  What are your plans for the rest of the week?  Whatever you're up to, I hope you have a wonderful Thanksgiving!  :)