Super sweat sucker punch

Posted: April 17, 2012 | Author: fitnerd | Filed under: Home workout | Tags: 90 degree abs, plank, pushups, running, side plank crunches |Leave a comment »

To the abs that is.

New home workout!

I did a workout with running in it, the Hunger Games one, and decided after my CrossFit workout this weekend that I needed to do some additional workouts that incorporated short bursts of running like that one did. So here we are! Whoo! Also, they are really great to do in the morning to wake your butt up, if you are like me and snooze for two hours. Hi Dad! Yes, things haven’t changed! Except now I just pretend to myself that I’m waking up. ANYWAY.

That’s also why I look like undercooked meat in these pictures, and this weekend’s impromptu cookout with friends introduced me to a lot of that. (We got it all cooked, not to worry)

Honestly if I did this home workout again, I would up the reps of the ab stuff (so everything but the pushups) – although I didn’t really have the time to do more. Up to you!

4 rounds! Time challenge!

So – run a block and back (My house is next to the end of the block, so I ran down to the other end and back. Probably a around 150 meters? I’m bad at guessing distances.)

10 90 degree abs

10 Pushups

5 Side plank crunches on right, 5 side plank crunches on left

10 plank knee to shoulders (5 on each side)

The run:

Go as fast as you can without eating it on damp pavement if your situation is anything like mine was… be careful! (No photo for this part)

10 90 degree abs

Here I am showing it with or without equipment. Put your legs at a 90 degree angle, and with weight or not reach over the tops of your knees to object or an imaginary one. If they aren’t challenging without weight, do V-ups (Lift your upper body and lower body up and reach up at the same time).

10 Pushups

Mod as needed – knees down if you can’t do a full one. Keep your body straight, don’t drop the hips.

5 Side plank crunches on each side (10 total)

In side plank, with you underneath leg’s foot towards the back (so you can then lift it up without losing balance), lift your bottom leg up as you bring your arm in to touch knee to elbow. Do this 5 times in the plank on one leg. Then switch sides and do it five more times.
Starting position:

Crunch:

10 plank knee to shoulder.

With your elbows down in plank, bring one knee up towards your shoulder. One rep. Go back to plank, do it again with the other leg.

Now do it three more times!

Disclaimer: be safe, ask your doctor, do this at your own risk, I am not an expert.

 

 

 

---