Warm up:
-Slow paced jump rope
-Slow paced jump rope
Circuit:
-Russian twists
-Jump rope
-Rest
-Cross body toe touches
-Jump rope
-Rest
-Reverse sit ups
-Jump rope
-Rest
-Heel touches/cherry pickers
-Jump rope
-Rest
Cool down:
-Slow paced jump rope
Dollar a Day Training: Downloadable
version includes time/rounds specifications for the cardio
workout as well as sets/reps and step by step instructions for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements.
buy
For this week’s combo pack (meal plan & 5 workouts):
Gym Style Details:
Top & Shorts: Lululemon
Shoes: Nike Pegasus
Tip of the Day: My top tip to getting the most out of abdominal exercises: think of your belly button pushing into your spine. It sounds rather odd, right? First off, some of the greatest athletes have acknowledged the mind/muscle connection, meaning that there is an obvious relationship between how your mind controls muscle movements and how your muscles respond; honing in on this connection can create great results. Take a normal sit up. Lay on your back and preform it as you normally would. Now, making the mind/muscle connection, close your eyes, think of your belly button pushing back to your spine (you will feel your abdominal muscles engage), then sit up while envisioning your abdominal muscles doing the work. I bet you will notice a difference!
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You're absolutely right about the mind-muscle connection. I tell my clients all the time to just think about the muscle group that's supposed to be doing the work. Sounds a little silly at first, but it works. Glad I'm not the only one! 🙂