My Core is Sore! New Ab Circuit

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 WODGrace. 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!


You wanted to see my butt, didn’t you?

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.

Speaking of CrossFit, Reebok opened a Fit Hub in NYC yesterday and several FitFluential ambassadors got to do a WOD with Rich & Annie! Katelyn talks about it here.


The sports bra would be best for low impact activities like spinning and strength training, or expect some bouncing!

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.

Nutrition:
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.

Supplements:
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.

Comments

  1. love love love it! you look great and fun workout. Circuits are the best!
    lindsay recently posted..30 minute Thursday: How to Relax?My Profile

  2. Love this circuit! And the Reebok outfit? Awesome. Love the colors. I stopped by the Reebok FitHub earlier this week (before the opening) and was drooling over all the beautiful gear in the store.
    Christine @ Love, Life, Surf recently posted..Friday Round-Up and The Mizuno Mezamashii Project GiveawayMy Profile

  3. I am always looking for new ab circuits! I get so bored with my same old routine, as much as I try to mix it up. Thanks!
    Laura @ Mommy Run Fast recently posted..Five ways to refresh your runningMy Profile

  4. Great post… g+ and pinned.

    That outfit looks great on you. And I cannot comment on your butt, sorry, wifey would not approve of such things. :)
    Pavement Runner recently posted..Mika and I Train for the OlympicsMy Profile

  5. I love those colors!
    Leonor @FoodFaithFitness recently posted..WIAW- travel editionMy Profile

  6. LOVE the new outfit!! super cute! Wide waist bands are my favorite. Sounds like you are making great progress with Crossfit. Someone told me she overheard a couple of guys saying they are trying to open one in Moscow/Pullman. :) yay!

    I miss your abs classes, so thanks for the routine! Reid has had us putting our sandbells on our backs and holding plank 30s-1min. You kind of have to push against it so your back doesn’t curve downwards. You can feel those muscles activating. Talk abot burn! SO cool!

    • Thanks Codie! I’m looking forward to teaching again and cranking it up a notch. Weighted plank holds are fabulous!

  7. Love the colors of the reebok outfit. And I love when I have a sore core because then I really know I worked it good and will gain results.

  8. I can’t wait to try out this core work out this weekend. I got myself to a bootcamp class yesterday and am so sore but happy to finally be working on strength and not just running. You really inspire me. I was wondering how you work out every day if you are sore from the previous day’s workout? I have 9 miles on my running schedule tomorrow and am worried about getting it done since my legs feel like jelly from all of the squats and lunges I did this week.

    • Thank you so much Summer! I feel so much more balanced incorporating strength with running. While I don’t see a full marathon in my near future again (huge time commitment), I can still enjoy 13.1 and keep my fitness in check! Too much running didn’t work well for me, but that’s an individual thing! Hope your legs recover!!

  9. You are looking great! Love the colors too of the Reebok outfit. And loving the GNC Amp 60 !!! (I tried a competitor’s post-workout chocolate protein shake powder, but it just didn’t have the good flavor GNC’s does.)
    Christina recently posted..New running routines with the new school yearMy Profile

    • Oh thank you Christina! I know, the AMP 60 is really, really good. I just saw a new flavor I want to try: BANANA CREME!!!

  10. This comes at a great time for me! I just got hired today to teach some cardio/strength classes and a 30 min abs class twice a week. She asked me if I’d do the abs class, and I enthusiastically said “yes!” but I got home later and freaked out a little… 30 minutes of ABS? haha! I would die! Thanks for the video, it gives me much hope on how to plan for a lot of abs! :)
    Christen recently posted..Strugglin’My Profile

  11. Just did your circuit – loved it! Hard work but under 10 minutes so I can fit it in. Thanks!
    Gracie (Complicated Day) recently posted..A discovery!My Profile

    • Oh that’s great! I feel like this is a doable time frame-especially for those that also have lots of miles to get in! :)

  12. Look at you my friend. Rocking that Reebok gear. Isn’t it so fun? Love the plank variations. :) We need to make a video together someday. :)
    STUFT Mama recently posted..Falling Down and a Little Laugher MedicineMy Profile

  13. Great workout! And… I’m not gonna lie… great outfit! Very cute. :-)

  14. I feel the burn! Love it!
    Lyn recently posted..The Secret of Staying Fit and HealthyMy Profile

  15. I can’t wait to try this ab workout out when my abs belong to me again (7 weeks…eeeek!) I love that new line! Lots of great colors!!
    Fancy Nancy recently posted..Pride is Forever…My Profile

  16. You are getting ripped!
    Mallory recently posted..Running/SheRoxMy Profile

  17. Love the Orange and Purple combo of the outfit. Thanks for sharing about the Reebok contest…it would be fun to win!
    Whitney recently posted..Who is your Fitness Inspiration?My Profile

    • I normally don’t choose colors as bright as these, but they really pop don’t they?! And, please do enter the contest–it looks like a wonderful opportunity for someone and their fit-spiration!

  18. banging back!
    janetha recently posted..penny in a box.My Profile

  19. Your back is SUCH an inspiration! Killer!
    Brooke @ Pretty In Protein recently posted..Whole30 Days 1-5. Photos and recipes!My Profile

  20. Love the outfit! And your workouts are always spot on, definitely will be trying this one. I’ve been doing the 5 minute plan about 3 times a week, but will switch it up with this:)
    Lisa recently posted..The Simple Things-The RestMy Profile

  21. Kristen Williams says:

    Hi. I’ve been using several of your posted workouts over the past several weeks. I love them! Just did the upper body and decided to do this core workout as well. My upper body definitely got a workout today! I love checking in to see what you came up with next :) Thanks for all that you do.

    • Thank you so much for your comment Kristen!Means a lot to me when readers do the workouts! I will keep them coming!! :) GOOD WORK!

  22. I know I’m late to the show, but I am super excited to incorporate this circuit into my routine!

  23. I did this today. I loved every minute of it. Such a great core workout and it goes by pretty fast which is an extra plus!! Thanks for sharing.
    Tara recently posted..Fun Facts Friday- 6/14/2013My Profile

  24. I am new to your site, and to workout blogs in general but I have to say I absolutely LOVE your blog!!! I am on it every day planning my next daily workout. I love to mix things up and do a new circuit every day! This is my favorite ab circuit I have found so far. I did a tabata of each exercise instead of the normal circuit and whooooa am I sore today!!! You are the best, thanks!!!!

  25. I was getting tired of planks and crunches. Ready to try this out tomorrow!
    Judy recently posted..2 Months PostpartumMy Profile

Trackbacks

  1. [...] Here’s her workout… [...]

  2. [...] Turbo Kick with Jen, abs & [...]

  3. [...] Abs and an entertaining 3 miles on the Strand. Apparently there was a big swell and lots of surfers [...]

  4. […] My Core is Sore! […]

Leave a Comment

*

CommentLuv badge