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}

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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

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Rest 10 sec

50 sec Leg Lifts

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Rest 10 sec

50 sec Bicycle Crunches

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Rest 10 sec

50 sec Russian Twists {no weight}

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Rest 10 sec

50 sec Reverse Crunches

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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:

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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

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GYMBOSS Giveaway! {Holiday Gift Guide: Fitness Edition}

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If you spend any time here at The Life in Bloom then you know that I absolutely love my Kettlebell, HIIT, Running and pretty much any kind of interval training!

Not sure what interval training is? Basically an interval workout is a workout where you have bursts of intense workout followed by a short rest . The two of the most common types that you’re probably hearing about are TABATA and HIIT. Each of these workout require a period of time of very hard exercise followed by a short amount of rest time {example: 45 seconds of burpees  followed by 10 seconds of rest repeated 5+ times}

Love interval workouts? But…are you like me, and have gotten distracted and lost count of your sets or reps? Then the Gymboss Interval Timer is something you need!

I have tried numerous timers, apps, stopwatches, and even watching the clock. Then I was sent a GYMBOSS  {from the wonderful people at GYMBOSS} Let me tell you, WOW! It is by far the best interval timer I have ever used! I love it and I’m never looking back!

unnamed-2 copySo let’s talk a little bit about what I love about my GYMBOSS!

I really love it’s  basically a “set it and forget it” gadget! Once you start it there is are alerts to tell you start your workout or rest! With the GYMBOSS I didn’t have to worry about continuously looking at my phone, watch or clock. While using the GYMBOSS there is a countdown which I think is great and really helps motivate me to keep pushing on…especially during HIIT, Running and Planks! {Side note: how many of us have spent too time looking at the clock or watches on to realize we lost track of our reps…that’s really annoying!}

A few of my favorite features:

  • It’s extremely easy to use. I set mine up in about 90 seconds!
  • It’s really small, remember pagers? It’s about that size!
  • It’s extremely light and portable. It even has a clip so that you can clip it onto the equipment you’re using {like a treadmill} or you can clip it on your clothes!unnamed-3 copy I really like this option, previously I had been using an app on my iPhone…you know the whole sticking it in the bra strap, then it falls out or down your shirt. The GYMBOSS is certainly lighter and easier to attach to my clothes then my phone…AND it stays put!
  • It’s also water and shock resistant, which is really cool if you were a heavy sweater {*ahem like me}

As I previously mentioned I had been using an app on my phone. The first time I used my GYMBOSS I noticed something WONDERFUL…GYMBOSS does not time out. Seriously, when you’re  working hard there’s nothing worse than having your phone time out causing you to miss hearing the alarm or not see that you have completed that set…ugh!

Here’s the built-in features :

  • 1 or 2 intervals – 2 seconds to 99 minutes
  • Repeat up to 99 times
  • Beep and/or Vibrate alarm
  • Alarm duration 1, 5, or 10 seconds
  • Stopwatch function
  • Secure Belt clip
  • Compact Size (1 ¾ x 2 ¼ x ½ inches)
  • Water and shock resistant
  • AAA battery required

Final thoughts:

I love my GYMBOSS! Starting at $19.99 it would make the perfect gift {holidays, birthdays ect} for that fit fanatic in your life! Psst…I’m getting my hubby one for Christmas!

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There are so many great ways to use GYMBOSS that anyone and everyone will love it! How would you use a GYMBOSS?:

  • Kettlebell
  • Running
  • Cardio
  • Crossfit
  • Tabata
  • HIIT
  • Weight Training
  • Stretching and more

So far my favorite way to use my GYMBOSS it running interval training and Kettlebell workouts…and I decided to share a fun Kettlebell Circuit!

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How to: Do each move as many times as possible for 45 seconds, rest 15 seconds then move to the next move. Complete the all moves then repeat 5X

Sooooo, how will you time yourself during this circuit? Don’t have a GYMBOSS? Well, I can help!

I’m beyond excited to announce that I have partnered with GYMBOSS to giveaway a Gymboss Interval Timer to one lucky reader! The winner gets to pick the color {Check out all the colors!}
AWESOME right?!?

Click below to enter a Win a FREE GYMBOSS!!!

 GYMBOSS

 Rafflecopter Giveaway

Special Thank You to GYMBOSS for providing me with this AWESOME Interval timer!

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