well. hello there :)
alice here
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read my "about" page!
Do This Workout #27
today is all about abs :)
warm up: 10 minutes moderate intensity cardio (e.g. jumping jacks or jogging)
circuit 1:
1. 20 side bends (with dumbbells or hands on your head)
2. 20 T pushups (10 each side)
3. 20 burpees
circuit 2:
1. 30 v-ups
2. 30 leg drops
3. 30 mountain climbers
circuit 3:
1. 40 frog crunches
2. 40 russian twists
3. 40 jumping jacks
circuit 4:
1. 50 bicycle abs
2. 50 toe touches
3. 50 plank runs
circuit 5:
1. 60 second plank
2. 60 second side plank (both sides)
3. 60 second (fast!) high knees!
DID YOU FEEL YOUR ABS BURN?!?!
2012
What are your goals for 2012?
Mine is to get back on track, lose some weight, and to find my abs again… Yep that’s right.. My abs are buried somewhere
Oh and to run a half marathon!
24-day fitmas challenge: day #7
today is all about jump rope but that doesn’t mean you need a jump rope! just pretend :)
30 sec. jump rope
10 jump squats
10 burpees
30 sec. jump rope
20 push ups
20 tuck jumps
30 sec. jump rope
30 alternating lunges
30 squats
30 sec. jump rope
40 pliés
40 plank punches
30 sec. jump rope
50 jumping jacks
50 high knees
30 sec. jump rope
60 sec. plank
60 sec. high knees
30 sec. jump rope
50 plank run
50 skaters
30 sec. jump rope
40 mountain climbers
40 russian twists
30 sec. jump rope
30 plyo jacks
30 lateral hops (put a towel on the ground and hop side to side)
30 sec. jump rope
20 v-ups
20 side lunges
30 sec. jump rope
10 burpees
10 prison cell push-ups
p.s. this concludes one week of 24-day fitmas challenge! please give me some feedback! how has it been? what would you like to see more of? suggestions for improvement?
Anonymous asked:
I was the anon asking for flat tummy tips(3 what do you mean by "enough " of "right" foods? Like proteins, carbs, fats? And also, do you have to create a caloric deficit in order to get rid of a lower stomach pooch (loose lower abs muscle in my case)? I reaaaaallly want to get it F L A T asap, it's eating my mind out!>.>
when i say “enough” of “right” foods, i mean eat enough calories (don’t restrict or else you’ll just get bony) but get those calories from the “right” foods like whole grains, lean protein, healthy fats, and etc.
in order for you to lose fat in general, you need to eat less calories than what you need. so you can calculate your bmr, then subtract 500 from there and that’ll make you lose about a pound a week.
also, for the stomach pooch, HIIT is REALLY important. rather than just low intensity exercises, you need to do high intensity workouts! even if it’s for a shorter amount of time, it’s a hell lot more effective :D
24-day fitmas challenge: day #5
it’s raining over here in Ann Arbor… boo. but that’s not going to stop me from getting a workout in today and that shouldn’t stop you either!
today is all about abs :)
warm up: 10 minutes moderate intensity cardio (e.g. jumping jacks or jogging)
circuit 1:
1. 20 side bends (with dumbbells or hands on your head)
2. 20 T pushups (10 each side)
3. 20 burpees
circuit 2:
1. 30 v-ups
2. 30 leg drops
3. 30 mountain climbers
circuit 3:
1. 40 frog crunches
2. 40 russian twists
3. 40 jumping jacks
circuit 4:
1. 50 bicycle abs
2. 50 toe touches
3. 50 plank runs
circuit 5:
1. 60 second plank
2. 60 second side plank (both sides)
3. 60 second (fast!) high knees!
DID YOU FEEL YOUR ABS BURN?!?!
p.s. your abs might be sore tomorrow :)
p.p.s. did you like the number coordination?
Anonymous asked:
what are your most important tips for acheiving and maintaining a flat stomach/abs? I'd say that my whole tummy is flat (2pack baby) except for a little bump below my bellybutton (it's really light, but annoys me cuz my tummys so CLOSE to being "perfect") kind of like a light pooch... What do you suggest? THANKS! <33(:
eat ENOUGH amounts of the RIGHT foods. and exercise! not just ab workouts but cardio is really important too!
Anonymous asked:
I am aiming for a flatter stomach and just toning up (and losing a few pounds) but, I'v heard cheese and peanut butter and some other foods are very high in protein and healthy.. but I read somewhere to avoid cheese and peanut butter for a flat stomach? is this true? What kind of foods should I focus on eating?
not sure about the cheese but peanut butter is a definite must for flat stomach! well the 100% natural kind where the only ingredients are peanuts and salt (optional). you need healthy fats for a flatter stomach and peanut butter definitely falls into that category!
I have to admit I work my abs every single day, but I was definitely not targeting my obliques enough because today they are sore. I look forward to the experience run today, as well as yesterdays challenge! :)
yay for soreness! i enjoy that soreness you get the day after working out. don’t you? no? just me? ahaha
how did today’s run go? let me know!
24 DAYS OF FITMAS? perhaps coming soon… dun dun duhhhhhh
Anonymous asked:
Hi! Love your blog! Quick question, how do you do proper bicycle crunches without straining your neck?
don’t put your hands behind your neck, like don’t link your fingers behind your head and pull when you’re doing bicycle crunches. just put your hands on your ears (like gently touch, you’re not pulling on anything) and make sure your SHOULDER is up and not just your NECK. hope that helped!
