30-20-10 Do Anywhere Ab Burner Workout

I created this workout for a class I taught recently to give the members an idea of some exercises they can do at home or on the go this week during the holidays.  Pin it now so you can save it for when you need a good ab burn in these last few days of 2015!  It's a great one since it doesn't involve any equipment, and takes about 10 minutes to complete (but don't let that fool you!).  Even better if you get your family and friends in on the action.  Ready?!

30/20/10 Do Anywhere Ab Burner Workout

Go through 3 rounds starting with 30 reps of each exercise.  Drop it down to 20 reps for round #2 and finish with 10 reps each.  Try to get through all three rounds with no rest.  Get ready to work that middle!

Elbow to Knee Crunches - lie on your back, legs extended out straight, hands placed lightly behind your ears.  From here, crunch up bringing your knees and elbows together in the middle, making sure to lift your shoulder blades up off the floor to really engage your abs.  Lower back down to the ground slowly.

V-up to Push Up - start on your back and do 1 V-up (bringing your arms and legs up in a V to meet in the middle).  Lower yourself back down, roll over onto your stomach, and push yourself up into a push up position.  Lower yourself back down, and roll back over to supine.  Each V-up/push up combo counts as 1 rep.

Fast Bicycles - like regular bicycles but work quickly.  Try to keep your abs engaged the entire time and shoulder blades up off the floor as you bring your elbows to meet your knees.

Supine Knee Presses - lie on your back with your knees bent at 90˚, hands pressed into them.  Push against yourself (hands against knees and knees against hands), engaging your abs, for the desired number of reps.  Trainer Tip: your body stays virtually still during this move, so your upper body is slightly off the ground the entire time.  Think about pressing only to make your abs contract and then release.  The rest of your body stays still.

Side Plank Hip Dips (each side) - start out in a low side plank on your forearm.  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 for the desired number of reps on each side.

Keep going until you've completed all three rounds!

Readers: chat with me!  Do you have a plan for staying active this holiday season?  Or are you going to lay back and take things as they come?  Will you be traveling over the holidays?  What are some of your favorite exercises to do while you're away from home? 

10-Minute Total Body Tabata Workout

"Never miss a Monday," right?  Well, that's not always the case.  If you missed your workout yesterday, get a jump on your fitness routine today with this Tabata style workout.  All it takes is 10 minutes and you've worked your body from head to toe.  We could really stretch the alliteration and call it "Tuesday's 10-minute Total Body Tabata" but that just sounds a little bit ridiculous.  (Or does it...?)  Regardless, keep reading for the details and get your day started off on the right foot.  Best part is you don't need any equipment except a timer!

10-Minute Total Body Tabata Workout

For each exercise, go all out as best you can for 20 seconds.  Then rest for 10 seconds.  Repeat that 20/10 combo 4 times for each exercise (totaling 2 minutes per move) before moving onto the next.  Try to only rest during the 10-second rest intervals and not between moves.   Ready?!

Jump Lunges - start in a lunge position on one leg.  Propel yourself up into the air and switch legs mid-air to land back down in a lunge on the other side.  Keep going for 20 seconds at a time, and try to get yourself low in the lunge and high up in the jump.  Trainer Tip: if the jumps are too high-impact for you, simply step your feet up and back into a lunge alternating legs as you go.

Clapping Push Ups - you can do these either from your feet or your knees (your choice).  What you'll do is perform a regular push up, but on the way up, push yourself up into the air slightly and clap your hands together once.  Place your hands back down on the floor and immediately go back down into a push up.  Keep going for 20 seconds at a time.

Feet-to-Hand Mountain Climbers - like regular mountain climbers, but bring your foot all the way up to the side of your hand.  You'll feel more of a stretch through the groin and this will also engage just about every part of your body a little bit more than regular MCs.  Trainer Tip: if the jumping is too much here, simply step your feet up one at a time to meet the outside of your hand.

Plank Hip Touches - start in a low plank on your forearms (either on your toes or your knees).  From here, twist your hips to one side and lower them so they tap the floor.  Go back to a regular plank and twist/lower to the other side.  Keep alternating for 20 seconds at a time.

In & Outs - 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.  Extend back out so your feet hover over the floor.  Keep alternating in & out for 20 seconds at a time.  Trainer Tip: if you want to increase the intensity, take your hands off the floor and extend them overhead.

Readers: chat with me!  Did you work out yesterday?  What'd you do?  Have you ever tried a Tabata workout before, and if so, do you like them?  Are you going to join me in the #StepitUp walking challenge?  If you want to learn about that, see yesterday's post here.  Come join the fun!

5-Minute Do Anywhere Ab Blaster Workout

Happy Wednesday!  As I mentioned earlier in the week, I'm in super busy packing mode now.  I don't have time for a full blown workout at the moment what with packing up 2 apartments and moving to a new state (!), but I thought I'd put up this quickie ab workout for you all today.  Seems like everyone is short on time almost ALL the time these days, but there are always ways to fit in a little muscle work.  If you have just 5 minutes, even right when you get up in the morning, or before bed, fit in a little exercise and your body will thank you. :)  Here's a good place to start!  The best part about this workout is it's easy to do anywhere you find yourself because you don't need any equipment.  So let's get moving!

5-Minute Do Anywhere Ab Blaster Workout

Set your timer for 5 minutes and do each exercise for 1 minute.  Feel free to do more rounds for a longer, more intense workout, or keep it a short 'n' sweet 5 minutes if you're low on time. 

Standing Side Crunches + Reach (30 sec. each side) - start standing with one hand behind your head and crunch to the side bringing your knee to meet your elbow.  Lower your leg back down lightly tapping the floor with your foot, while also reaching over your head to the other side.  Alternate crunch + reach for 30 seconds on one side, then switch for the next 30 seconds.

Feet-to-Hand Mountain Climbers - regular MC's with your hands either on the ground or propped up on a chair/bench.  Bring your feet all the way to your hands (or the bench/chair), engaging your abs to pull them in.  Continue the "climbing" for 1 minute.

Superman Lifts + Hold - lie down on your stomach, arms extended overhead and legs out straight.  Simultaneously lift your legs and feet off the floor for 10 slow lifts, then hold the extended position for 10 seconds.  Alternate 10 lifts/10-sec. hold for 1 minute.

Side Plank Knee-to-Elbow Crunches - start in a side plank position (either high on your hand, or low on your forearm), other hand behind your head.  From here, while holding the plank position, "crunch" to the side to bring your elbow and top knee up to meet each other.  Continue the crunches for 30 seconds each side.

Slow Bicycles + Pulse - lie down on your back, hands behind head.  Alternate bringing your opposite elbow to opposite knee slowly, keeping your feet hovering over the floor.  Do 10 seconds of slow bicycles, then pulse to one side for 10 pulses.  Go back to 10 more seconds of slow bicycles, then 10 pulses on the other side.  Keep alternating for 1 minute.

Remember, if you want a more intense workout, feel free to go through these exercises a few more times!  Your abs will thank you!

Readers: chat with me!  What are your favorite quick ab exercises when you're short on time? What about other quick workouts - do you try to fit them in when you can?  How has your week been going?