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

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