Glider Workout

 

Intense glider plank circuit.  If you don’t have gliders, try towels (smooth floors) or paper plates (carpet).  Try to keep moving through the circuit.  If you need to take a break from a move, try to hold the plank instead of resting completely!

Equipment: gliders, mat (optional)

Program: 30 seconds each x 1 round of the following circuit.  Rest periods are built into the circuit.

Exercises:

  1. Elbow plank
  2. Elbow plank jack (half-time)
  3. Elbow plank jack (tempo)
  4. Rest
  5. Straight arm plank
  6. Straight arm plank mountain climber (half-time)
  7. Straight arm plank mountain climber (tempo)
  8. Rest
  9. Straight arm plank
  10. Straight arm plank knee pull
  11. Straight arm plank pike
  12. Rest
  13. Straight arm plank alternating cross body knee pull
  14. Straight arm plank knee pull to jack
  15. Rest
  16. Plank walk
  17. Elbow plank

Friday Abs

Bodyweight only ab circuit.  Keep your belly pulled in tight to your spine to keep your abs isolated!

Equipment: mat

Program: 50 seconds work/10 seconds rest x 4 rounds.  Repeat circuit 3 times.  Rest about 30 seconds between circuits.

Exercises:

Russian twist

Full body crunch

Scissors

Reverse curl to leg drop

 

 

Legs & Core Workout

Fire up those legs with this circuit that also targets your core.   Bonus buy-in and buy-out with 10 burpees!

Equipment: dumbbells, mat

Program: 12 reps each x 3 rounds, circuit style.  Rest minimally between exercises.  Rest about 1 minute between rounds.

Exercises:

  • Dumbbell squats
  • Walking plank (6 each arm)
  • Dumbbell deadlifts
  • A-frame abs
  • Reverse lunge with twist (6 each leg)

 

Living Room Abs

Equipment: playground ball (or pilates ball, small pillow), mat (optional)

Program 12 reps each x 3 rounds.  Rest minimally between exercises.  Rest about 30 seconds between rounds.

Exercises:

  • Ball/pillow pass
  • Corkscrews (6 each direction)
  • Double leg lift
  • Reverse curls
  • Tabletop crunch
  • Bicycle with ball/pillow pass
  • Double crunch

Perform this ab-burner while watching your favorite t.v. show or movie!  Grab a pillow from the couch and hold between your lower legs while performing each move.

February 10 – Cardio Abs

Equipment: mat, dumbbell

Program: 3 rounds, circuit-style.  Minimal rest between exercises.  Rest about 1 minute between rounds.

Exercises:

  • (20) Reverse crunch + toe touch
  • (10) Plank jump + jack
  • (20) Weighted bicycles
  • (10) Elbow plank + side-to-side hops
  • (15) Tabletop sit-ups
  • (10) Tuck jump + jump back

Not your basic ab routine.  Adding a dumbbell and plyo moves keeps things interesting!

January 19 – Core

Equipment: mat, dumbbells

Program: 50 seconds per exercise x 3 rounds, circuit style.  Little rest between exercises.  Rest about 1 minute between rounds.

Exercises: weighted standing side crunch (right), forearm plank, standing side crunch (left), straight arm plank, burpees, walking plank.

Limit your rest between exercises and rounds to make this workout more advanced!

January 14

To Plank or Not to Plank

1 minute straight arm plank, 1 minute elbow plank, 30 seconds side plank right, 30 seconds side plank left. Rest about 1 minute and repeat.

1 minute straight arm plank, 30 seconds mountain climbers, 1 minute elbow plank, 30 seconds elbow plank shimmy.  Rest about 1 minute and repeat.