Killer is the absolute best way to sum up this workout.
Because it kills your muscles.
And it kills your self-esteem.
Kidding. But not really.
Before going into this workout, I thought it would be easier, so I set four circuits as the goal. During the workout I was definitely starting to feel pretty weak, but then when the workout was over I felt incredible and pretty good about myself too! I honestly thought about making the reps lower, or not doing as many circuits after performing the first set of superman planks; because 40 of those were pretty hard! But I didn’t give up, I kept telling myself…ok Karen, it’s only an ab workout….you can do it.
If there’s one body part I prefer not to work, it’s abs. I do not like the feeling of burning abs. I can take the feeling of lactic acid and love it in most muscles, but in my abdominals, it’s the worst!
+ Exercise Mat
+ Dumbbell (3lbs and/or 5lbs)
|| the workout ||
Complete the following exercises without any rest. When applicable, alternate sides (superman plank and oblique crunches) or complete reps total per side. (side plank lifts and V crunches)
15 DUMBBELL SIDE PLANK LIFTS (per side)
40 SUPERMAN PLANKS (alternating)
30 OBLIQUE CRUNCHES (alternating)
50 HYPEREXTENSIONS (with or without dumbbell)
15 V CRUNCHES (per side)
20 SUPERMAN LIFTS
Complete a total of 4 circuits.
But I promise after the first one you’re going to wonder how you’ll ever get through… Keep. Going!
|| the exercises ||
DUMBBELL SIDE PLANK LIFTS
When it came to the hyperextensions I used my 5lb dumbbell for the first 25 reps, then I performed the final 25 reps with bodyweight only. The superman planks were the worst for me; my core strength is not where it should be, which is exactly why I did this workout. I had a wonderful start to my Tuesday morning while spending 30 minutes in my livingroom busting out this workout.
Remember to really focus on your breathing during this workout; changing as you flow through the exercises. Engage your core and keep the belly to the floor while you’re performing the oblique crunches.
Then tomorrow your abs will be feeling tighter and maybe a little sore too! 😉