AB CHALLENGE WEEK #4
I cannot believe it is columbus Day weekend already, 2015 is flying by! perfect year to be committed to your fitness. If you have been following my 6 week Ab Challenge you should be noticing a HUGE difference in the strength of your core. I know I am. If you just started the Ab Challenge remember everything can be modified. This is for your personal best so do what YOU can. Safety is always first!
WEEK # 4 is ALL about the stability Ball..
EXERCISE #1...Stability Ball Pike. This video shows a modified(beginner/Intermediate) version and an Advanced version. Pick your level. You will perform 50 reps of this exercise. Break it up however you want...5 sets of 10 repetitions or 2 sets of 25.
EXERCISE #2
Perform 50 repetitions of this exercise
EXERCISE #3
Perform 40 repetitions of this exercise. * if you are a beginner do not use any weight, Intermediate can use a 5lb plate, Advanced a 10 lb plate. Again, break up the reps however you have to 5 at a time, 10 at a time until you get to 40.
EXERCISE #4
Jumping Pull Up to a Negative lowering 3-5 seconds. perform 3 sets of 5 repetitions. Do this exactly as shown in the video but as soon as you get your chin over the bar count to between 3 and 5 seconds on the way down, lowering yourself slowly, keeping your core super tight. You are only doing 15 reps total...no more! Rest 1 minute between sets. * This can also be done on a Gravitron. Beginners..2x a week, Intermediate(2-3x a wk) and advanced 3x a week. Pull ups have a different set of rules(:
Keep up the great work and please let me know how you are doing each week. Eating clean is crucial when wanting a strong core. 80/20 rule in my book. No need to be perfect.
Have fun and Keep working on your fitness!
3-2-1 Go!
Caitlin
AB CHALLENGE RULES:
BEGINNERS: You have just started to exercise 2-3x a week. You will do these exercises every other day, 3 days per week(i.e Sunday, Tuesday, Thursday). No time component.
INTERMEDIATE: You exercise consistently 4 days per week. Each exercise will be performed 4 days per week(your choice of days). No time component.
ADVANCED: You consistently exercise 5-6 days a week(medium to high intensity) and your workouts consist of running, spinning, yoga and CrossFit style workouts. Each exercise will be performed 5 days per week.