STRENGTH CORE & CARDIO OTB
Week 1 from Blog #2
This workout is from the blog series Mary’s 6-Pack at Thirty-6.
This workout is no joke. Get ready to work your entire lower body and upper body with only 3 moves each. Don’t think your finished though Mary tosses in some core and cardio to really get that heart rate up!
EQUIPMENT NEEDED
- stability ball
- start with a 10lb dumbbell
- medicine ball
- Bosu
- mat
SET 1 – LOWER BODY (2 times through)
- Curtsy Lunge with a Kick (x25 each leg)
- Stationary Lunge with Row (x10 with 10 second hold – repeat 5 times)
- Squat Kickover into Side Lunge (x25 each side)
Cardio Burst after first round – 30 second Burpee
Cardio Burst after second round – 60 second Butt Kicks
SET 2 – UPPER BODY (2 times through)
- Reverse Fly on Ball (x25)
- Stability Curl Set (Regular 21’s)(Hammer 21’s)(Reverse Curl x10)
- Reverse Ball Raise (20 lifts with 20 second hold – repeat twice)
Cardio Burst after first round – 45 second Burpee Pushup
Cardio Burst after second round – 1 minute Skaters
SET 3 – CORE (2x through)
- Weighted Twists on Bosu Ball
- Medicine Ball Meet
- Plank on Ball or Pike
Cardio Burst after first round – 1 minute Burpee Jacks
Cardio Burst after second round – 1:15 minute Squat Jumps
This ON THE BALL week 1 workout goes with LIFT CIRCUIT week 1 and Blog #2…
Looking for more OTB workouts?
ABSolutely Committed Blog #1
By Mary Sheckler
“In two short months I will be turning 36, which in my mind is like almost 40!?! Crazy.
You know what’s even crazier??? I have decided to get a 6-pack. I am not talking about drinking.
My goal isn’t about being superficial and trying to get model-like abs, but rather making a commitment to achieve something I haven’t. Commitment to training harder commitment to eating stricter and a commitment to achieve a goal I have never really attempted. And, timing-wise, it will make my move towards 40 easier, right? Honestly, I never really thought a 6-pack would look good on me…or maybe I just didn’t want to put in the sacrifices needed to getting abs. Who knows if I even have a 6-pack under there anyways? I have never seen it and four pregnancies later, not sure if it will…but I will try my hardest to find it!
During this challenge, my hope is that I can show you how important a diet is to getting desired results.
But, I also want to remind everyone not to lose sight of what’s important – exercising regularly and eating healthy. I don’t think having model type abs is the norm and I have never lived up to the pictures of fitness models ever in my life. Being in this industry, sometimes I feel like I am not good enough. But, then I remember everything I have overcome in my fitness journey to get me to where I am.
So, I have 60 days. During that time, I will be sharing my meal plan, which is specific for me and also be sharing my workout plans. I will be blogging about the gains and pains during this journey and I will be brutally honest on the process to achieve this. I will also decide if this is a lifestyle change I am willing to make. You have heard the saying that abs are made in the kitchen, well… 80% in the kitchen and 20% in the gym. I am going to prove that it’s true.”
#FindYourStrength and Be Committed
Click here to view original article…
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