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Dynamic Diva

Health, wellness and fitness information for a healthy, happy and balanced lifestyle!
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May/Spring Abs Challenge Day 10

Last day of the Abs Challenge!  Give it all you got!

8 minutes, AMRAP (As Many Rounds As Possible):

10 Oblique Towel Slides: in plank with feet on towel, slide feet up and to L, then back, then up and to R...

15 Full Extensions with light weight

20 V Toe Touches with light weight: on back with feet in air holding light weight; crunch up as you would for a regular toe touch, but when you get up, take feet apart in a "V", then lower back down and bring feet back together

Complete as many rounds as you can in 8 minutes.  Then, hold a plank adding 5 seconds to yesterday's time.

Let me know how you did and what you thought of this challenge!

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 9

Complete the following, in a pyramid:

6 reps: V ups
9 reps: tucks
12 reps:  towel slides
15 reps:  knee raises
18:  full extentions
21:  kickdowns

Once you've completed the first set (6-9-12-15-18-21 reps, in that order), complete another set in reverse (21-18-15-12-9-6).

THEN:  Hold a plank, add 5 seconds to yesterday's time.

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 8

Complete 50 reps of the following exercises:

1. Regular crunches

2.  Reverse crunches

3.  Scissors

4.  Tucks

5.  Butterfly

6.  Heels to heaven

7.  Half bicycle Right (opp. elbow to opp knee R side)

8.  Half bicycle Left

9.  Side crunch R

10.  Side crunch L

THEN:  100 bicycles

THEN:  hold a plank, add 5 sec to yesterday's time.

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 7

Complete three sets of the following exercises:

1. 30  Suitcases with light weight held between knees

2. 40  Butterfly crunches holding light weight

3.  50 Russian twist holding light weight

Repeat 3 times, then hold a plank adding 5 sec to yesterday's time.

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 6

Complete 20 reps of the following exercises... Repeat 2 times

1.  Alternating frogger in plank: begin in plank, and bring L knee to L elbow, the R knee to R elbow...

2.  Side plank pulse Right:  hold a side plank on the R side, lift hip up a few inches, then back to alignment... pulse up 20 times

3.  Side plank pulse Left:  same as above but on L side

4.  Full extensions

5.  Scissors

6.  Heels to heaven:  lie on back, legs up... lift hips off floor then control it back down.  Don't swing...

7.  Tucks

8.  L Elbow to R knee -- long leg:  like a "half bicycle", complete all reps on same side... keep knee straight so leg is long

9.  R Elbow to L knee -- long leg:  same as above but on opposite side

10.  V Ups

After you complete 2 sets, hold a plank, adding 5 sec to yesterday's time.

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 5

AMRAP (As Many Rounds As Possible) for 7 minutes:

1. 10 Hanging Knee Raises: Hang from a pull up bar or use your equalizer and raise knees to chest.  If you do not have either piece of equipment, just do tuck crunches but hold 5 pounds

2.  15 Towel Slides:  Plank position with a towel under toes, slide knees to chest to bring feet to hands then slide feet back.  If you have carpet, put magazines or frisbees under feet so you can slide.

3.  20  Butterfly sit up with weight:  lie on back and have legs in a cross-legged position and hold a small weight on chest... crunch up and down.

After the 7 minutes, peform a plank and hold... add 5 seconds to yesterday's time.

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 4

Complete 30 reps of the following exercises... Repeat 3 times through.

1.  Pendulum: Lie on back, legs out straight and over heels over floor.  Keep abs tight and legs together and "sweep" legs from left to right

2.  Flutter kicks:  like scissors, but keep heels lower to floor and only raise and lower feet a few inches

3.  Side Plank Crunch Left:  Hold a side plank, but keep bottom knee bent.  Bring L elbow and L knee together, in a "crunch" motion 

4.  Side Plank Crunch Right:  Same as above but on other side

5.  L Elbow to R Knee:  Think of this as a "half bicycle"... crunch L elbow to R knee for the prescribed reps

6.  R Elbow to L Knee: Same as above, just on other side!

7.  Tucks:  balance yourself in a seated position, holding feet off of floor.  Tuck knees to chest, then extend legs out

**After you have completed 30 reps of each exercise 3 times through, perform a plank and add 5 seconds to yesterday's time.

Stay in motion,

Dynamic Diva

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May/Spring Abs Challenge Day 3

Complete 3 sets of the following:

1.  20 weighted crunches

2.  25 alternating toe touches with weight: lie on back, feet up, holding light weight.  Crunch up reaching for the outside of R foot, then repeat on L side.

3.  30 circle abs with weight: lie on back, knees bent, feet flat holding light weight across chest.  As you crunch up, rotate torso in a circular motion, but keep your spine long and straight.  The circles should be small, and you should feel it in your obliques.  Do 15 to the left, then 15 to the right.

4.  35 reverse crunches with weight: lie on back, knees bent feet flat holding a small weight between knees.  Raise knees to chest, then lower back down; repeat.

5.  40 weighted bicycles

After you have completed 3 sets, hold a plank, adding 5 seconds to yesterday's time.

Stay in motion,

Dynamic DivaBurn those abs!

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May/Spring Abs Challenge Day 2

Complete 20 reps of each of the following exercises below... Repeat 3 times.

1.  kickdowns

2.  scissors

3.  double leg circles (left): lying on your back, hover feet above floor.  Keep legs together and trace circles in the air, going left in a counter-clockwise direction.  Support your back if you need to, and only make the circles as big as you can.  You can make them bigger as you get stronger, never sacrifice form.

4.  double leg circles (right):  same as above, but go in a clockwise direction

5.  Full extensions:  lying on back, hug knees to chest, then extend legs out and reach arms above head, extending fingertips and toes in opposite directions.  Keep back flat to the floor, abs pulled in.  The lower you extend legs, the more difficult the exercise.  If this bothers your back, don't take legs as low.

6.  Suitcases:  lying on back, knees bent and feet flat on floor and hands behind head.  Crunch up and bring knees to chest, try to get elbows and knees to touch.

7.  Table top abs:  lying on back, knees and hips flexed to 90 degrees so that calves are parallel to the floor, hands behind head.  Keep legs lifted in that position for the whole set as you crunch.

**After you complete 2 sets, 20 reps each:  Hold a plank, and add 5 seconds to yesterday's time.

Enjoy!

Stay in motion,

Dynamic Diva

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Spring Abs Challenge Day 1

Do the following exercises... repeat exercises 1-5 3 times

1. 15 reps: kickdowns - start on back with feet up, knees straight; lower legs to touch heels to floor then raise legs back up

2.  20 reps:  weighted toe touches - on back, feet up in air.  Hold small weight (3-5#) in hands and crunch upper body up to touch weight to shoelaces

3.  25 reps:  weighted russian twist

4.  30 reps:  weighted bicycle - hold small weight behind head as you perform bicycle crunches

5.  30 seconds plank

At the end of third set, instead of holding a plank for 30 seconds, time yourself and hold it for as long as you can.  This will be your base measurement for this abs challenge.  Each day, we will perform a plank at the end of the abs workout.  You will add 5 seconds to your time from the day before.  Good luck!  Message me with questions or comments!

Stay in motion,

Dynamic Diva

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