Winter Shape Up 2018: Workout #7
Hey hey! Here’s our Winter Shape Up Ab Burner. It’s a fast and furious one that you can do as part of the WSU calendar (get all the details here), or as a quick burner before bed or following another workout.
As always, check with a doctor before making any fitness changes and honor your body. For all of my postpartum mama friends and friends who have DR (Diastasis Recti), please feel free to use exercises from this workout instead.
Form cues and tips:
Woodchop x 20 each side: Start with you legs hip width apart, knees bent. Hold the dumbbell to the outside of your left leg. Lift the dumbbell diagonally across your body, pivoting on your left foot and twisting your torso, ending with arms raised to the right. Control the movement as you go back to start and repeat 10x on each side.
Plank walk x 15 seconds each direction: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels. No matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. Maintaining your plank, walk your hands and feet in one direction for 15 seconds, then switch directions for another 15 seconds.
Bench side-to-side hops x 20: Stand on one side of the bench (so you are parallel to the bench) and place your hands on the center. Ground into your hands, engage your core, and exhale to hop to the other side. Hop back and forth as quickly and efficiently as you can. Modification: mountain climbers in plank position.
Frog crunch x 20: Lie on your back with your hands behind your head, elbows wide. Legs are in the air at a diagonal, with your heels pressed together and low back pressed into the mat. Engage your abs and lift your upper body off the ground and simultaneously bend your knees, keeping your heels together, bringing your elbows and knees together. Return to start and repeat.
Leg raises x 20: Lie on your back with your hands under your hips and legs straight up in the air. For a challenge, put your hands behind your head and lift your upper body off the ground. Keeping your low back pressed into the mat and abs pulled in, lower your legs towards the ground, then lift back to start.
Plank x 60 seconds: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels. No matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths.
*You can complete up to 3 rounds of this workout
Don’t forgot to enter this week’s giveaway here!!
xo
Gina
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