May 18th, 2016

Category: Training

Ready to feel the HEAT? Let’s light some matches.

 

Here is one of my favorite workouts!  It will most definitely having you “feel the HEAT”.

Always remember to do your active stretches before any type of training and RESET the muscles used during your training to help in recovery.  Work at your own level and remember that I am here to motivate you to ACHIEVE.  Work within your own body mechanics and modify where you need to for you.  Never compromise form.

Enjoy!

LET’S GET THIS!  LET’S LIGHT THOSE MATCHES AND BURN THAT BODY FAT.

Supine Draw-in:  make the soft area between your hip bones and your navel hard by activating the deepest muscles of the inner abs.  Avoid tightening the outer abs.

Supine Brace: perform supine draw-in above but simultaneously tighten your outer abs as well.

Prone Plank: brace abs and begin to lift hips off of floor.  Drive elbows into floor as you lift hips.

Side Plank:  same as prone position, but on side.  Elbow directly under shoulder.

Supine Draw-In: 2 sets hold for 10 sec.

Supine Brace: 4 sets hold for 10 sec.

Prone plank: 1 set hold for 30 sec.

Side plank: 1 set hold for 30 sec. per side

TRX SQUAT 20 REPS

TRX SQUAT ROW 20 REPS

AB exercises: Two sets of each as a circuit, perform all exercises once, rest 60 seconds and do all again.

Ball: reverse crunch / 6 to 12

Semi-vise crunch / 6 to 12 per side

Reverse crunch with hand targets / 15 reps

Leg drop with ball balance / 6-10

Plank with elbows on ball / Hold for 30 sec.

Cardio: 15 minutes of zone training or 8 minutes of HIIT TRAINING.

This completes your workout!

 

Cardio only Days:  I need done 2 or 3 times this week

Two sets of each as a circuit

Supine draw in 10 sec

Supine brace 10 sec

Prone Plank 30 sec

Side Plank 30 sec

Reverse Crunch with hand Targets 15 reps

Dead Bug 8 to 10 per side

HTIL crunch 10 reps

Negative crunch with control 10 reps

21 minutes of ZT TRAINING

Or

12 minutes of HIIT TRAINING

 

 

 

ZT Cardio = warm up at your comfort level for however long you feel you need to get to zone 1.  Once there, alternate between zone 1 and zone 2 at 3 minute intervals for time stated.

HIIT Cardio= Alternate between 30 sec. of very intense exercise (such as sprinting) and 30 sec. of lower – intensity activity (such as walking or full rest).

Nothing like a great fire!

 

In health and happiness,

 

Kirsten