30 Day Ab Blast Challenge!

**Update this was supposed go live May 1st, but due to technical errors it did not!**

How about a 30 day Ab Challenge? What if I told you it would only take 5 minutes? Do I have your attention now?

Since today is May 1st I thought it would be the perfect time to start! {by no means do you have to start on the 1st, you can start it any time you want!}

Basically this is a 5 minute interval workout, meaning you do one move for 50 seconds {as hard as you can doing as many reps as you can, don’t forget to count your reps as you are doing each move} then rest for 10 seconds and go to the next move.

To make things a little easier I have crated a free printable to make it easier to track {be sure to track your progress so that you can see how much stronger you are getting from day-to-day/week to week!}

{Please Subscribe for this free download}

30day

30 Day Ab Blast Challenge DOWNLOAD! 

 

The best part about this challenge is there is no equipment needed, it can be done anywhere at anytime! Easy huh!

I have not done this yet so I will be doing it right alone with you!

Here are the moves!

 

50 sec Crunches

Sit_up_Crunch1

Rest 10 sec

50 sec Leg Lifts

Lying_Leg_Raise1

Rest 10 sec

50 sec Bicycle Crunches

Bicycle_Crunches_Air-Bikes

Rest 10 sec

50 sec Russian Twists {no weight}

Weighted_Twist1

Rest 10 sec

50 sec Reverse Crunches

Reverse_Crunch

Rest 10 sec

Wanna make it a 10 minutes Ab Blast? Repeat in reverse order starting with Reverse Crunches ending with Crunches!

Grab an interval timer (I use the Gymboss) and set for 5 sets of 50 Seconds workout and 10 seconds rest.

This is what it will look like on a Gymboss all ready to go:

GB

If you feel so inclined jot down your weight and you waist measurements to see just how much change happens over the next 30 days!

Happy Ab burning!

Images ©thelifeinbloom & ©Workoutlabs

Please take a few minutes to Connect with me

on Instagram follow me at  @gettinfitwithbrit | Facebook | Pinterest | Twitter Subscribe

sigg1

DIS

10 Day Ab Challenge {with printable}

Back by Popular demand after an overwhelming request!! Updated slightly from last year’s summer 14 Day challenge, this Ab challenge will consist of 5 moves and last 10 days. Let’s get this Challenge started…ABS
10daychallenge

DOWNLOAD 10 Day Ab Challenge

Wanna do more than 10 days? Just increase moves by 5 reps until you reach your desired challenge!

How to do the moves:
Reverse Crunches
Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.
Russian Twists
Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.
Heel Touches
Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.
Plank
Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.
Bicycle Crunches
Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Please take a few minutes to Connect with me

on Instagram follow me at  @gettinfitwithbrit | Facebook | Pinterest | Twitter Subscribe

sigg1

 

DIS

 

10 Day Ab Challenge

Back by Popular demand! Updated slightly from last year’s summer 14 Day challenge. This summer it’s going to be a 10 Day Challenge! Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more! Let’s get this Challenge started…

 

AB

Ab Challenge | Day 1

20 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

20 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 2

25 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

25 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 3

30 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

30 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 4

35 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

35 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 5

40 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

40sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 6

45 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

45 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab Challenge |  Day 7

50 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

50 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 8

55  Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

55 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 9

60 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 10

65 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min 5 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

How to do the moves:

Reverse Crunches

Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.

Russian Twists

Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.

Heel Touches

Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.

Plank

Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.

Bicycle Crunches

Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Take a few minutes to Connect with me

Instagram Facebook | Pinterest | Twitter Subscribe

sigg1-copy copy

DIS

 

14 Days to Totally Toned {ABS}

ttgfwbIt’s Thursday…can you believe we are just a day shy of the weekend? Guess what? It’s time for the second to last installment of 14 Days to Totally Toned! Today is all about Abs. Whether you want to have defined abs or you want to shrink you mid section this workout will help!

After you complete your first round of 14 Days to Totally Toned {Arms} , 14 Days to Totally Toned {LEGS} AND 14 Days to Totally Toned {BUTT} transition straight into the workout below.

ABS

Just a few things before we get started:

  • If you have or think you have Diatiasis Recti STOP and read this post…read if you aren’t sure!
  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Bicycle Crunch:

20 reps{each side}/2 sets {repeat twice a day}

fit-body-bicycle-crunch-400x400

  • Lie on your back with bent knees and feet on floor
  • Hands behind your head, fingers laced
  • Lift left foot off the floor until left knee points toward ceiling
  • Extend right leg, lifting it slightly off floor. Exhale slowly
  • touch right elbow to left knee; lower to starting position.
  • Repeat on right side, touching left elbow to right knee.

Oblique V Ups:

20 reps{each side}/2 sets {repeat twice a day}

0912-oblique-v-up

  • Lie on your left side, legs angled 30 degrees from your hips.
  • Rest your left arm on the floor and put your right hand behind your head
  • Lift your straight legs off the floor, bringing your torso toward your legs
  • Return to start
  • Repeat until Desired Reps then switch sides

Dumbbell Side Bend:

 {use the right weight for you if – Dumbbells can be substituted for Kettlebells – omit dumbbells all together if desired}

20 reps{each side}/2 sets {repeat twice a day}

7cbfc055e6d6ea6a4410301844621431

  • Hold a pair of dumbbells at your sides, arms straight
  • Tighten Abs
  • Without twisting your upper body, slowly bend to the left as far as you can, lowering the weight toward your left knee
  • Pause, then slowly return to an upright position.
  • Repeat, bending to the right
  • Repeat

 

Torso Twist:

{with or without Dumbbell/Kettlebell}

20 reps{each side}/2 sets {repeat twice a day}

1106-mv-standing-core

  • Standing with your feet hip-width apart
  • Hold a dumbbell/kettlebell straight out in front of your chest
  • Tighten Abs
  • Rotate your arms to the left as far as you can
  • Pause, then rotate to the right
  • Repeat

 

Wood Chopper:

20 reps{each side}/2 sets {repeat twice a day}

04f4abe311697cf809e3ce398cd0f09c

  • Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh
  • Keeping your arms straight, swing with speed and force the weight above your right shoulder as you straighten your legs
  • Reverse the movement slowly
  • Repeat until desired reps when switch sides

Mountain Climber:

20 reps{each side}/2 sets {repeat twice a day}

4_super_charge_fitness_workout_body_weight_17oung4-17ounhm

 

  • Begin in a push-up position, hands flat on the floor and below your shoulders, legs extended behind you. Your body should be straight.
  • Bend your right leg and bring it in toward your chest
  • Straighten it and return to starting position.
  • Repeat by Alternating legs

Reverse Crunch:

20 reps/2 sets {repeat twice a day}

abs-reverse-crunch_300

  • Lie on your back and extend your arms out to the side, or keep your hands behind your head if that’s more comfortable
  • Raise your knees and feet so they create a 90-degree angle.
  • Tighten abs and lift your hips off the floor with control; your knees will move toward your head
  • Try to keep your knees at a right angle. Inhale and slowly lower.

Only have 5 minutes? Try out my favorite POPSUGAR standing Ab workout!

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Women’s Health ,Women’s Heath UK , HealthReal Simple for the great images and POPSUGAR for their always amazing workout videos!}

In case you missed it…

gfwbtt

Take a few minutes to Connect with me

Bloglovin | Facebook | Pinterest | Twitter Subscribe

sigg1 copy
dis

17 Minutes to Fit!

unnamedIt summer! Yay! Are you like us, spending your days swimming and enjoying the awesome warm weather? If so, you are probably finding it difficult to fit in a great workout! Look no further! Here are three awesome workouts {Abs,Arms and HIIT} that will have you feeling fit! The best part? It will only take 17 minutes! Oh and be sure to have a bottle of water nearby! You’ll need it!

 5 Minute Standing Abs

5 minutes to tighten your abs and get some rockin definition. Do all the moves standing! Grab a dumbbell or a book {or no weights} and feel the burn!

 5 Minute Arms

Got 5 minutes? Grab a set of five-pound dumbbells and join celebrity trainer Astrid McGuire and feel the burn!

7 Minute HIIT

Get ready for a seven-minute, high-intensity workout! All you need it a mat and chair! You will sweat through these 12 moves.

 

Find more awesome workout videos from POPSUGAR Fitness!

sigg1 copy

**I am NOT affiliated with POPSUGAR and I was NOT compensated for this post. This is based upon my personal thoughts and opinions

My Favorite “Quickie” Workout!

Got an extra 10-15 minutes and a wall? Fill that time with this workout! Psst…its great for any fitness level! Who doesn’t want to tone their Belly, Thighs and Butt?

Why do I love this workout so much?

It has 3 different levels {easy, regular and hard} You don’t need any equipment…well, except a wall! It targets deep muscles but is quick! Ummm you do it barefoot!! Enough said 🙂

You’ll notice that it recommends doing it 4-5 times a week and two sets each time you do it. This is a recommendation and feel free to do it more or less…you know your body and your fitness level. ALWAYS do what you are comfortable with!

I do this workout {2 sets of each move} 2 times a day in the morning and the late afternoon most days. {This workout is part of my 4 week weight loss plan and after 7 days I am down 4.5 pounds!}

no-squats-belly-butt-thighs-workout

Get the Printable

Thank you Prevention for the great printable! For more great workouts and tips visit their site!

sigg1 copy