-Jumping jacks
-Oblique crunches
-Rest
-Oblique crunches
-Rest
-High knees
-Extended crunches
-Rest
-Jump rope/jump rope motions
-Plank jacks
-Rest
-Fast feet/running in place
-Plank hip dips
-Rest
….repeat entire circuit
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):
I posted a portion of this video earlier, but wanted to include the full length clip; these are plank hip dips and I find them to be an extremely effective plank variation for engaging the entire core!
Gym Style Details:
Top: Forever 21
Crops: Lululemon
Shoes: Nike Pegasus
Tip of the Day:This may be the first time I’ve ever shared this on my blog… I suffer from a severe arch in my back and related chronic, lower-back pain. I’ve spent years and years – maybe 8 years+ – learning to cope with this pain; specialist after specialist and PT after PT, one comment always emerges: strengthen the entire core. Core strength plays a key role in supporting the spine and aiding in balance. The strengthening of these abdominal muscles affect more than just crunches and sit ups; the muscles that make up your core are engaged when you stand, sit, squat, just about every movement you make. A strong core great prevents against injury, especially spinal injuries when lifting or those that come with age. Keep in mine that there is a different between core exercises and ab exercises as core movements engage both the front, back, and sides of the core.
Two of my favorite core exercise:
Superman
Pilates 100:
Other programs you may be interested in:
Hi, I bought a meal plan I believe it was through july 11 and once I got done paying though paypal it said there was a server error when it redirected me to Sellfy. Im not sure what I can do about it now..it keeps doing it even when I click retry