Workout Wednesday – 5 Second Power Abs

This move is from T25’s Beta Rip’t Circuit! Now, if you are like ME, when you hear “5 second power abs’ you think/hope that means a power ab move for 5 seconds.

Yeah, nope! Shaun means 5 (count em, FIVE) targeted ab moves. For five seconds each.

YOWZA. Core? On fire!

Move It Monday – Scissor Pushups!

You guysssssssss! This program – specifically Dynamic Strength… whew! It’s a lot of pushups!

I gripe about it but I remember back when I couldn’t even DO a real pushup on my toes, so that tempers it a bit — feels good to see how far you have come!

This one really works your core, because of the scissor/twist motion. I feel it while I am doing it AND after I am done, haha.

Work It Out Wednesday – Fab Abs

Did you know that picking up your workout pace can streamline your midsection? In studies held at University of Virginia, women who added three 20-minute high intensity jogs or walks to their weekly walking routine lost an average of 2 inches from their waist over 4 months, as opposed to those who stuck with less intense strolls and lost just half an inch.

With the fall weather approaching quickly (prime running/jogging/walking weather, in my humble opinion), try stepping it up to get your abs to where you would like them to be! Stepping up your sessions may also release more growth hormones, which, of course, help your body burn fat FASTER.

Go get those abs! 🙂

want fab abs

Move It Monday – Why You Need To Do Squats

Squats. Some love them, some hate them. Where do you fall?

I actually love them (just not of the Bulgarian nature!) – they are effective and challenging, but they can basically be done anywhere so it’s nice to be able to sneak a few in here and there!

Squats - K

But did you know why you should do them regularly? They are ripe with benefits but here are some of the key ones:

  • Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs.
  • Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance.
  • Squatting helps athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
  • For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. And squats? Oh boy do they build muscle!
  • Squats are terrific for increasing leg strength. They also work your core, stabilizing muscles, which will help you to maintain balance.
  • Squats improve the range of motion in your ankles and hips, which helps prevent injury.
  • Squats can actually help you improve both your upper and lower body strength – squats are intense enough that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth.

They are really a full body exercise, not just meant to shape your booty!

So lay it on me – who does their squats regularly!?

Workout Wednesday – Guns, Buns and Abs Challenge

We are almost halfway through our 30 Day Guns Buns and Abs Challenge, and I am loving it! The group is killing it… they probably want to kill ME, as I am the one who designed the challenge, but hey, they are powering through and becoming stronger for it, so I’m okay with being a little hated 🙂

The Challenge is simple in nature – 3 moves, going up incrementally. We are doing Pushups (regular or modified), Squats (weighted or nonweighted), and Leg Lifts.

Placed strategically are specific-move “rest” days – it’s only ever a rest from one move, the other two moves you do. We start with 50 Squats, 5 Pushups, and 25 Leg lifts, and we will end with 250 Squats, 40 Pushups, and 100 Leg Lifts 🙂

I wanted to do this Challenge to show people, especially ones that want to get back in shape but have no idea where to begin, that you just start, and you work your way up to doing more, and being stronger. The power of consistency is totally in play here, and that is the message I am trying to show them. I know it can be scary to dive in, and a lot of people overthink it, or think they have to go and spend hundreds on snazzy workout clothing, and I mean yeah thats nice, but honestly, the first step is just to BEGIN!

just begin x6

Just start! Do something, if you can’t do something specific yet, keep building up until you can! This is how everyone gets to the level they are at – they work constantly and consistently to be better, to challenge themselves, to get stronger, better, faster, fitter.