Work on your six pack anywhere!
In the previous Trip Fitness blog post, I discussed burning the most body fat in the quickest time possible by performing High Intensity Interval Training as part of your cardio routine. HIIT is fast, grueling and can fit into every busy schedule!
Everyone wants abs, everyone wants a six pack…
Well, unfortunately, this workout will not instantly give you abs, because as the saying goes, “abs are created in the kitchen, but they are sculpted in the gym…”
This workout will, however, help you sculpt your abs and get in a quick hotel room or at home, ab workout!
Summer is around the corner!
That means it’s time for everyone to start crash dieting, juice cleansing, and maybe even perform a “weight loss colonoscopy”.
What? You have been reading this blog and realize all that voodoo doesn’t really work long term? I stand corrected! Oh, and thanks for reading this blog!
Do What Works!
Rather than try to crash diet and cause bodily harm, let’s do a quick at home, or in a hotel room, ab workout routine that you can realistically perform anywhere! You can do this work out and maintain your fitness at the gym, in a hotel room, at home, at the office (although you may look funny), or anywhere else with a few household items and a floor…
Perform This as a Circuit
That means you will do these five consecutive abdominal movements. You will not rest between movements (the only rest would be switching positions). You will go from one movement, straight onto the next movement. You will perform three sets (depending on conditioning, use your judgment).
You will try to perform as many reps as possible in a 30 second time frame.
If you have an interval timer, use it. You can get great interval apps for your iPhone or Android. I use the app called Interval Timer for my iPhone.
Once you have performed the five consecutive movements, you will consider that as Set #1. You can now rest for approximately one minute and then begin from the beginning for Set #2. Set #2 is completed the same way as set one, as is Set #3.
- Beginners: Go through one set for the first week or two. Progress the number of sets every week after.
- Intermediate: Perform two sets for the first week or two. Add the third set as you feel comfortable.
- Advanced: Perform all three sets and if you feel up to it, additional sets can be performed.
*Quick Tip: Always exhale when your abs are contracted. Make the contraction tight, flex your abs, and inhale on the descending movement.
Ready? Let’s get a six pack!
Trip Fitness Gym-less Ab Workout Program
Movement #1: Towel Crunches
Grab a hand towel. Lay on your back, on the ground, knees raised, in crunch position. Roll the towel up, long ways. Grasp each end of the towel and hold it out in front of you with your arms straight, with the towel taut.
Perform as many traditional crunches as you can, for 30 seconds.
Movement #2: Planks
Flip over, on your stomach. Get into a traditional push up position. Instead of being with your arms fully extended, rest on your forearms and elbows. Keep your back and butt tight. Your body should be in a straight line from your head to your feet.
Hold this position for 30 seconds. For added difficulty, lift one leg up.
Movement #3: Seated Leg Pull-Ins
Go to the nearest office chair, couch, ottoman, or edge of the bed. Sit on whatever device you chose with the middle of your butt on the edge of the piece of furniture. Put your arms behind you, or beside you, grasping a part of the furniture firmly. Extend your legs out in front of you, off the ground. Now pull your legs up and in, bending your knees, and bringing them up towards your chest. Straighten your legs back out, off the ground, and then bring your knees again. That is one full rep.
Perform as many of these pull-ins as you can, for 30 seconds.
Movement #4: Raised Feet – Towel Crunches
Grab your hand towel again. Lay on your back, on the ground, this time with your legs and feet raised, pointing towards the ceiling. Grasp each end of the rolled towel and hold it out tautly with your arms straight.
Perform as many raised feet towel crunches as you can, for 30 seconds.
Movement #5: Leg Lifts
While still on the ground and lying on your back, put your feet out in front of you and your legs flat on the ground. Put your arms above your head, or out to the sides. Lift your legs 6-8 inches off the ground, hold that pose as long as possible. If you can hold this for 30 seconds, great! If not, rest your legs for a second or two on the ground, and lift them again in the 30 second time frame.
Perform this leg lift movement and hold for 30 seconds. If you cannot hold it for 30 seconds straighten, lift, hold, rest and repeat for 30 seconds.
That’s Set #1!
Now if you are feeling up to it, perform set #2 the same way as the first set, after resting for one to two minutes.
Your goal should be to get through all three sets and in the future, add more sets on top of it.
Until next time, stay fit my friends…
Please feel free to Contact Me if you have any questions at all!
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