So I am trying to get abs. I want to get fit in college, eat healthy and feel good about myself. To do this I knew I would need motivation. I found this in the wonderfully brilliant and creative Kathryn. She has a very popular Pinterest page full of amazing ideas and one of the pages includes workouts. She knows everything that needs to be known about how to get an efficient workout. Here is the plan of what I ate and did during day one of hard core workouts.
Monday Food:
Breakfast: Oatmeal with Bananas and Walnuts
Snack: Peanut Butter Banana Smoothie
Lunch: Stir fry
- Broccoli
-Zucchini
-Water Crest
-Baby Corn
- Spinach
- White Rice
Dinner: Kale Pineapple Smoothie, Popcorn
Monday Workout:
Walked to URec: 15 min
So Kathryn had the amazing idea to mix up our normal ab routine with running and other cardio workouts in between. We did two ab workouts then one of us ran one lap while the other did a cardio workout. We did this for three laps each switching every lap to do cardio. Here is what we did.
Right side V crunches
- For this exercise you lay on your side with your right arm straight out and your other arm on the side of your head.
- You lay your legs on top of each other and crunch them into your stomach and straight out again
- Do this 15 times slow
Spiderman Plank
- Set up for a normal plank
- Instead of staying still you lift your right leg up to meet you elbow and do the same to your left side.
- Do this 50 times
Running and Cardio
- Kathryn ran a lap
- I did jumping jacks
- I ran a lap
- Kathryn did jumping jacks
- Kathryn ran a lap
- I did jumping jacks
- I ran a lap
- Kathryn did jumping jacks
- Kathryn ran a lap
- I did jumping jacks
- I ran a lap
- Kathryn did jumping jacks
Left Side V Crunches
- Same as Right side V crunches except on the left side
Elbow Plank Butt Ups
- Get in the normal plank position
- Move your butt up and down so it looks like a little hill then back to the normal plank position
- Do this 50 times
Running and Cardio
- Do the same as above but instead of jumping jacks do arabesque ponches
- For these you put your hands flat against the walls with your toes pointing towards the wall
- Point your toe and lift your leg up using your lower butt to lift your leg.
- Do 5 for one side then switch
Lying Knee Tucks
- Lay flat on the ground
- Bring your knees up to your chest and back down but not all that way. Have your legs hover over the ground then bring your knees back up to your chest.
- Do this 15 times
Windshield Wipers
- Lay down on the ground with your legs as straight up in the air as possible
- Lay your arms down on your sides
- Twist your stomach side to side so your legs move from side to side
- One of these is going left and right
- Do 50 of these
Running and Cardio
- Same as before but clam shells instead
- For clam shells lay on your side with your legs at 90 degrees by your side.
- Lift the leg on top up so your knee is towards the sky and bring it back down to touch the thigh of your resting leg. Do this until your partner gets back then switch sides after each lap.
Knee Hugs
- Lay flat on the ground with your arms reaching above you
- Bring your legs up like the knee tucks but instead lift your whole body up so that you are sitting on your butt.
- Do this 15 times
Scissors
- Lay flat on the ground
- Lift your legs slightly above the ground and kick your legs up and down like scissors
- Do this 50 times
Running and Cardio
- Same as above but with bicycles instead
- For bicycles lay flat on the ground with your legs at a 90 degree angle above your waist.
- Put your hands to your head so your elbows are sticking out and extend your legs like you are riding a bike while bringing your elbows to your opposite leg.
- Walked home from URec 15 min
I love this routine. It makes you feel so good after and I plan on doing this three-four times a week:) Hope you enjoyed.