Before we get to a new ab circuit, let me ask you this: Have you ever done a 6 minute elbow plank?
The elbow plank hold was actually an accumulation of 6 minutes. Here’s how I broke it down:
2 minute hold: 10 second rest
1 minute hold: 15 second rest
30 second hold: 15 second rest x 6.
The plank hold was the second part of our CrossFit WOD: Grace. Grace is one of “the girls” and she asks you to do 30 clean & jerks for time. Prescribed weight for men is 135 lbs. and women 95 lbs. Yeah, I did 58 lbs (4:04). Got some work to do.
Reebok’s fall line is all about BRIGHT colors that will make even my ninja wardrobe pop!
Check out this number:
The thick waistband is an ideal cut and fit. Don’t you hate when the waistline of pants, shorts or capris, unnecessarily pinch? No matter how many planks you do or how clean you eat, you can’t conquer ill-fitted apparel!
The capris are longer then others I have worn (see the video), so these will be a staple for me in the late fall and winter when I’m teaching circuit classes and CrossFitting up a storm.
It’s about time I shared a new workout with you: Everyday Ab Circuit
6 exercises of 20 seconds of work, followed by 10 seconds of recovery.
1. Modified V-up variation
2. Ankle taps
3. Plank cross-unders
4. Side plank raise (one side)
5. Side plank raise (other side)
6. Russian twists
I suggest 3 rounds which is 9 minutes of core work. Of course, you can always vary the amounts. This circuit can be done 3 times a week.
With my more recent posts of CrossFit WOD’s, I have been asked if I follow a Paleo diet. I don’t. Although, I am reading more about the benefits of reducing grains, dairy, and especially sugar. Oh, sugar. Individuals that follow this plan have reaped the benefits, so it’s something I’ll likely try to see how my body responds.
I use the GenetixHD line and have been taking more fish oil pills to help reduce inflammation & promote skin and joint health. And, on heavy training days, I opt for AMP 60 protein powder, but I typically use 2 scoops instead of 3 that equals a serving. It’s still at whopping 40g of protein.
Spencer uses the chocolate AMP 60 plus L-gluatmine post workout. On occasion, he will drink this 2 times a day. Also, he is faithfully taking the Men’s Sport vitapak, and he used to hate pills. In the past 6 months, his training and nutrition have truly evolved and are taking priority. If he wants longevity in the coaching field, typically a high stress occupation, taking care of himself is key. I’m really proud of him.
Reebok Contest: Chance to win a trip to NYC!
Please check out my post on FitSugar for details on winning a trip to NYC, a Reebok shopping spree and chance to be featured in an inspirational video! All you have to do is pin!
Online Personal Training:
Thank you for your patience with the online personal training. I’m creating plans and want to make sure they are appropriate, scale-able and varied enough for a wide range of fitness backgrounds. Target release date is October 1st. You can submit your email to be notified once packages are available.
*Disclaimer: Although I am a NSCA-CSCS, please consult a physician any diet or exercise plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.