So since I'm focusing a lot on cardio for this prep, I'm doing kickboxing three days a week (Monday, Wednesday, Friday) and sprints and HIIT (High intensity interval training) on opposite days with Sunday rest day. Today I paired abs with my cardio. I generally do abs everyday, at least one ab workout at the end of every workout. Today I focused on obliques (side abs) and did a little of the main core.
Oblique Static Holds: Lay on one side of your body with your back completely straight and slowly crunch your legs towards your torso. Really squeeze your side/obliques. At the peak contraction point, or the point where you’re squeezing the hardest, hold it there for 45 seconds. Don’t worry if you’re unable to get 45 seconds right away, hold it for as long as you can and slowly build up to 45 seconds over time. Repeat for the other side.
Side Crunches: Side crunching while really squeezing the abs at the top. It really gets those obliques. Alternate super set style between these and oblique static holds. 3 Sets.
Oblique Cable Crunches: While on your knees with hands above head on rope (or bar) attachment, bend over squeezing the abs all the way to the floor first straight down, then to the side, then to the other side. 3 Sets, 70 pounds.
Cable Wood Choppers: Grab the pulley handle far enough away that you can feel a nice stretch in your obliques and lats. Fully extend your arms and powerfully swing your arms across your body. Hold for 1 second at the end of the movement and slowly return to starting position. Here's a great video to show the motion! 3 Sets, 50 pounds.
Side Plank W/Legs On Bench: Put your legs on the bench with your elbow on the ground in side plank position. Do 8-10 dips/bends downward. Switch sides and do it on the other side. 3 Sets.
Standing Barbell Twist: Place a barbell on your shoulders, twist your waist back and forth to each side 15 times. Next, bend abs to the side back and forth 10 times. 3 Sets. No rest.
Cardio Time! I take the kickboxing class at my gym Turbo Kick. It's great, very high impact, and a great group setting. Of course you can just go run on the treadmill for an hour, but this is way more fun. The class can be fun and after time you might get used to the moves, just make sure to always go full out and execute all of the moves. Even OVER execute the moves. Always make sure your heart beat is elevated the entire time, at least 140rpm. Get a heart rate monitor so you always know for sure how many calories you burn. I do take LeanOut by Beverly International which is a fat burner and makes my heart beat faster thus, burning more calories. I take this every day before my workouts. Which reminds me, I need to make a supplementation article. Tomorrow. Tomorrow.
Thanks for reading! Try these workouts out!
Mel
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