A "hill" of a time!

Treadmill Hill Routine

(this is one of those routines that I care more about incline than speed!)

((I do most at speed 4--for a speedy walk--until indicated))

Incline 0: 5 minute warmup

Incline 2.5: 2 minutes

Incline 5: 2 minutes

Incline 7.5: 2 minutes

Incline 10: 2 minutes

Incline 12.5: 2 minutes

Incline 15: 2 minutes

Incline 10: 1 minute

Incline 5: 1 minute

Incline 0: 1 minute

(Slow down to 2-3 speed)

Incline 0: Shuffle Right: 1 minute

walk straight: 15 seconds

Shuffle Left: 1 minute

walk straight: 15 seconds

Incline 5: Shuffle Right: 30 seconds

walk straight: 15 seconds

Shuffle Left: 30 seconds

walk straight 30 seconds

Incline 10: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 15: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 12.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 7.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 2.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 0: 5 minute Cooldown

ENJOY!

Tabata Time

We know the drill of Tabata's now. 

20 sec on, 10 sec off for a total of 4 minutes.

Take a 1 minute break between rounds.

Today's Rounds:

ONE

Skaters

TWO

Plank Jacks

(move breakdown)

THREE

Pushups

FOUR

Jump Rope

FIVE

Prisoner Squats

(move breakdown)

Plank Jacks

Planks are such a great move to attack your core and give you some amazing results.

I love a good plank variation, and Plank Jacks are some of my favorites.

When Googling a picture for this move, this is what came up:

(Get it?! "Plank Jack"! I thought that was funny!)

Anyhoo, this is the REAL move:

Start out in a plank position. "Jack" your legs out and in. The key is to keep your

booty low and stick in the plank position. 

Do 3 sets of 10 and call yourself amazing!

ENJOY!

Staggered Elevated Pushups

I love a good variation of an old classic, and what's more classic than a pushup?!

One of my favorite variations is a staggered elevated pushup.

(I promise it sounds scarier than it really is!)

You start with one arm on the floor, and one arm elevated on something.

This can be a step, a stair, a medicine ball, a buso ball, a stack of books . . . you get the idea!

Do a number of these on one side, then switch sides to even it out.

Easy Peasy!

Here's a Pyramid Challenge:

8R (right arm elevated)

8L (left arm elevated)

4R

4L

2R

2L

4R

4L

8R

8L

Rest when needed.

ENJOY!

Lower Abs Trifecta

I know I have posted this before (check it out here), but I did this routine this morning and holy toledo my abs were BURNING! Here it is again, because it's THAT good!
The Lower Abs Trifecta: (That's a link to the site I found it on, but here's the breakdown)

Abs Pulse Ups:

Lie flat on your back, on top of a flat bench or on the floor, hands under the behind.

Focus–tighten your core. Brace your abs. Do a leg lift until you legs are 100% vertical. Your body should form a 90 degree angle. That’s your starting position.  SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. Hold at the top for 1 second, slowly lower and allow your butt to touch the bench, and then immediately pulse back up for the next rep.

Repeat for a set of 15.

Reverse Crunch:

Lie flat on your back, feet at tabletop, arms out to the sids. Bring the knees toward your chest, lifting with the lower abs. Return to start.

(I also add the upper body to this after the first rep where you bring your elbows to your knees! Say "burn baby, burn!")

V-Hold:

Keep your back straight, abs engaged. If you need to simplify the move, bend your legs, or hold the sides of the knees for support. Hold for 30 sec.

TRX Pike

If you have access to a TRX Suspender, USE IT! This crazy contraption

is an amazing tool to define and sculpt your body! 

One of my favorite ABS move is the PIKE. It is very challenging, but awesome!

Start in plank position. Pull your feet in while your booty goes up (like the picture!)!

Then you return to the plank. 

You can also do this move with one of those huge workout balls, 

but I like it on a TRX Suspender better!

Shoot for 3 sets of 8!

ENJOY!

Lower Abs Attack

Sticking with my ABS week, here is a favorite of mine for YEARS now! I originally

saw it in SELF Magazine as a move to lose the belly joy after having a baby.

You can use a ball for this, or something that slides on a wood or tile floor (like paper plates or a towel

under your feet while in plank work really well. Same idea of the move just a little different!). The key

is to keep in a plank position and use those abs to pull your knees towards the chest.

I either shoot for 16 reps, or 1full minute. Repeat this 3 times!

ENJOY!