No matter how much your health and wellness are the main reasons you exercise, there is something to be said about vanity. Looking good is good. The problem is that most people can only talk about looking good rather than showing it.
Summer is on its way and everyone wants to get this chiseled beach body Opens a new window. , which of course includes a flat stomach and defined abs. Opens a new window. Many people assume (wrongly) that to reach a good stomach, they have to do thousands and thousands of situations. A new window opens. The truth is that this is only part of the equation. Have great abs Opens a new window. takes time, dedicated training, cardio Open a new window. and eat clean meals Opens a new window.
Great abs, therefore, begin first and foremost in the kitchen Opens a New Window. It’s important to try and cut out fried foods, sugars, refined and processed foods, alcohol, and even dairy (dairy is high in fat). That means eating more natural foods like vegetables, fruits, protein (such as lean meats), lentils, brown rice, whole-grain breads, nuts, and drinking lots of water.
Another key to looking lean and showing stomach muscles is cardio, cardio, and more cardio. I suggest mixing up your routine and doing intervals Opens a New Window. instead of slow steady cardio. This way your body is burning more calories to the change in pace. So you can achieve more results in a shorter period of time. So that means whatever type of cardio you choose to pick time intervals to go hard then ease off, then hard again for at least 20-60 minutes.
Let’s get started!
You will need water, a yoga mat, determination and a deal with yourself for this to continue for 7 days. Some of the workouts in this 7-day challenge will require either a training partner to track your time or an interval timer.
Remember that you can split your workout if necessary. Just be sure to complete the full workout before the end of the day.
SUNDAY
1 Circuit = 200 reps. Switch from one exercise to the next with little to no rest. Bicycle Crunch – 50 reps (25 each side) Reverse Crunch – 50 reps Mason Twist – 50 reps (25 each side) Leg Lifts – 25 reps Push Through – 25 reps
MONDAY
Foot to Foot Crunch – 30 reps Alternating Curls – 30 reps Recovery – 30 seconds Push Through – 30 reps 4 Time Abs – 30 reps Recovery – 30 seconds Arm Reaching Crunch – 30 reps Leg Up Touch Crunch – 30 reps Recovery – 30 seconds Cross On Crunch – 30 reps Double Crunch – 30 reps
TUESDAY
Perform two interval circuits. This type of workout is hardcore but effective. You will need less than 10 minutes for today’s workout. Here’s how it works: Complete routine #1 and repeat one additional time. Rest for a minute then start routine #2 and repeat one time. Here’s the breakdown for the circuits: 20 seconds (each exercise) + 10 seconds rest = 30 seconds 30 x 8 = 240 seconds / 60 seconds = 4 minutes Routine #1 Mountain Climbers – 20 seconds Rest – 10 seconds Sissors – 20 seconds Rest – 10 seconds Knees In and Out – 20 seconds Rest – 10 seconds V-Ups – 20 seconds Rest – 1 minute Routine #2 Toe Touch – 20 seconds Rest – 10 seconds Air Bike – 20 seconds Rest – 10 seconds 4 Time Abs – 20 seconds Rest – 10 seconds Prone Plank – 20 seconds Rest – 10 seconds
WEDNESDAY
Rest/Recovery Day
THURSDAY
Complete 3 circuits – switch from one exercise to the next with little to no rest. Flutter Kicks – 30 reps (15 each side) Side V-ups – 20 reps (10 each side) Push Through – 30 reps
FRIDAY
Foot to Foot Crunch – 30 reps Alternating Curls – 30 reps Recovery – 30 seconds Push Through – 30 reps 4 Time Abs – 30 reps Recovery – 30 seconds Arm Reaching Crunch – 30 reps Leg Up Touch Crunch – 30 reps Recovery – 30 seconds Cross On Crunch – 30 reps Double Crunch – 30 reps
SATURDAY
Side Plank – 20 (10 each side) Rest – 10 seconds Side Burpees – 10 reps (5 each side) Rest – 30 seconds Plank – Hold 1 minute No rest Mason Twist – 50 reps (25 each side)
