Day 26: Legs And Abs
Remember to do your warm ups before you begin your daily workouts and cool downs after.
Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.
Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.
Set Up: Place a pair of dumbbells on the floor in front of you. Bend your hips and knees and hold the dumbbells.
Action: With your abs tight and your chest up, push the ground away from you and stand up with the dumbbells. Pause for a count then return to the starting position.
(2) Reverse Crunch
Set Up: Lay on your back on a mat with your arms extended by your sides. Bend your knees and lift your legs to a table top position.
Action: With your upper back pressed into the mat, lift your tailbone up as you bring your thighs toward your chest. Return to the start.
(3) Weighted Bridge
Set Up: Lay face up on your back, with knees 90 degrees, and a shoulder width apart. Place a dumbbell across hour hips.
Action: Squeeze your abs and raise your hips off ground, hold for 2 count, then return to start position.
(4) Plank With Extended Leg
Set Up: Get on the floor with face down. Keep your arms parallel to your body at about shoulder width distance. Place your forearms on the ground with your elbows aligned with your shoulders. Keep your body in a straight line.
Action: Keep abs tight, raise your left leg and hold for 30 seconds. Return to start, then repeat with the right leg.
(1) Alternating Side Lunges
Set Up: Hold a dumbbell in each of your hands and stand with your feet wider than shoulder width apart.
Action: Keeping your right leg straight, bend your left knee and lower your hips until your left thigh is parallel to the floor. Hold for 2 counts then repeat. Alternate between your right and left leg.
(2) Toes to Ceiling Crunch
Set Up: Lie face up with your hands by your side and your toes pointing to the ceiling.
Action: Squeeze your abs tight then lift your hips off the floor as high as you can, pause, then repeat to starting position.
(3) Reverse Squat
Set Up: With feet wider than shoulder width apart, grab 1 dumbbell and hold it in front of you. Lower your hips as close to the ground as possible.
Action: Slowly push yourself up, only half way, hold for a count, then return to start position.
(4) Reverse Plank
Set Up: Lie face up on your back with legs fully extended, and arms by your side. Push your body up off the floor while forming a straight line.
Action: Hold this position for 30 seconds.