Fitness

The Flat Abs Project Bonus Week!

Merry Christmas Eve! Everyone’s pretty busy with friends and family get togethers, wrapping presents, being jolly, spreading cheer, so this week we’re going to get right to business with the workout! Do these exercises whenever you can over the holidays to help keep those abs you’ve created flat!

Flat Abs Project Bonus (Christmas) Week

1. Side Plank with Twist

Side Planks with crunch

In side plank position, take your top arm and place the hand behind your head.  Crunch down to the hand on the floor, then return to start.  Beginners do side plank from your elbow with legs staggered or on knee and do 8 reps, intermediate side plank from elbow and 10 reps, advanced side plank from your hand and 15 reps.

2. Straight Leg Crunch

Lay on the floor with your legs straight, then I want you to suck in your stomach, pulling your abs in towards your spine and flattening the small of your back to the floor, hold for 10 sec. Beginners do 10 reps of this, intermediate do 10 reps and finish with 5 crunches in this position, advanced do 10 holding reps and 10 crunches.

3. Burpees

From a standing position, bend down and place both hands on the floor. Step or jump both legs back into a plank position on your hands. Jump or step both feet back in towards your hands and stand up or jump up. Beginners do 8 reps, intermediate do 10, advanced 15

4. Bicycle Crunches

Bicycle Crunch

Begin as in week 2’s Cross over crunch, but when crossing over to touch your opposite elbow with knee, extend the other leg straight.  Beginners extend the leg straight in the air and do 10 reps, intermediate extend leg to a 45 degree angle and do 15 reps, advanced extend leg to just above the floor and do 20 reps.

5. Mountain Climbers

From a plank position on your hands, bring one knee in towards your chest and then the other, as quickly as you can, either walking or running. Beginners do 20 reps on each leg, intermediate 30 and advanced 40 reps on each leg.

6. Hip Lift and Legs Lowering

A combination of Hip Lifts from Week 1 and Double Legs Lowering from Week 3, with legs in the air lower both down towards the ground while keeping your lower back pressed to the floor. Return legs to beginning position, then lift your hips off the ground. That’s one rep. Beginners do 10 reps, intermediate do 12 and advanced 15 reps.

7. Roll Up

the-roll-up

Lie on your back with your arms and legs extended.  Lift your arms and roll up until sitting, then reach forward as far as you can.  Slowly roll back down to starting position.  If this is too difficult, try bending your knees and placing your hands under your knees and pull yourself up.  Beginners do 8 reps, intermediate 12 reps and advanced 15 reps

8. Swimming

Swimming

Lie on your stomach in the same position as last week’s Superman.  Lift one arm and the opposite leg off the ground, then lower and repeat on the other side.  Keeping your abs in tight, do reps as quickly as you can, in a fluttering or “swimming” motion.  Beginners do 8 reps on each side, intermediate 10 and advanced 12.

In the new year I’ll be running a brand new challenge, incorporating both nutrition and exercise so you can start the new year off on the right foot. It’s called Clean and Lean in 2019 so be on the look out, more info about the challenge next week!  Have a wonderful holidays and happy new year, much love!

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