I challenge you to commit to the Hard Core Abs routine for 4 weeks. If you stick with it, you’ll see an amazing change in the look and strength of your core and your body!
First things first. I know that looks are important, but what is the purpose of your core? Well, according to Mike Robertson “Smart core training will improve your pelvic alignment, taking stress off the low back and improving your lifting performance.” He also refers to Stuart McGill, a world renowned spinal biomechanist, who states over and over again that repeated flexing and extension at the lumbar spine is the way to herniate a disk in your lower back. So what are we to do? Focus on stability. Stability will improve your performance and prevent injury. That means performing exercises like the one’s I’ll show you through this hard core challenge. You’ll be strengthening all the muscles of your core, protecting your lower back, improving your posture and defining a solid middle.
Let’s get started!
The CHALLENGE: Twice a week you will complete the core challenge. Then once a week complete the metabolism boosting HITT workout. Do your normal 30-60 minute cardio sessions 2-3 times a week. And most importantly; Eat clean 6 days a week. Everyone knows you cannot attain a super sculpted midsection without attention to your eating habits. Treat yourself one day so that you don’t go crazy.
Lie on your back.
Bring your legs up to a 90 degree angle.
Press your belly button to your spine (contract your core muscles)
Keep this contraction wile pushing into the wall with your hands.
Then extend one leg at a time.
Go super slow. About 2 seconds per leg. Don’t forget to breathe!
Lie on your side, with your forearm on the ground under your shoulder.
Stack your knees (stack your feet for more challenge) so that they are in a perfect line with your elbow.
Pop your hip up and hold for 3 seconds then lower.
Repeat for 12-20 reps.
HITT stands for High Intensity Interval Training. That being said, on your sprint portion of the workout, you are going all out, the best you can without losing form. On a scale of 1-10 you should feel like a 9 or 10. On the Rest intervals you should be trying to recover as much as possible, so walking or even stopping is fine. The goal is to have all the energy you can for the sprint portion. Let’s do it!
Pyramid HITT – Take a deep breathe and prepare to burn some serious calories in this short but killer workout. Start at the 5 minute warm-up. Perform the timed sprints followed by the rest period. You don’t have to run on the sprint portion. These can be done on an eliptical, power walking, or a bike. The goal is intense effort during the sprint portion, so whatever type of exercise you want will work!
Click on the picture and print it out, so that you can take it with you!