MIDDLE MONDAY - with Videos

Welcome to Middle Monday Exercise!! Isn't this great! We get to start the week over with our core strengthening exercises. We have added several new exercises (some with video!!) 

Here is what you need to do:

FIRST: Choose 3 (not many, right??) exercises you will do ~ out of the 18 listed below.
SECOND: Choose what level you will perform each exercise at ~

• Novice ~ Do the best you can...try something out of your comfort zone, and be honest with yourself
• Beginner - repeat the exercise TWICE
• Intermediate - repeat the exercise THREE TIMES
• Advanced - repeat the exercise FOUR TIMES

You can be at different levels for each exercise. The goal is to challenge yourself and ~ most of all ~ get in the habit of moving!!

THIRD: Respond to your team captain that you completed your daily challenge (and have earned another point for your team.)

1. 25 Crunches  

 http://www.youtube.com/watch?v=KK1eTLViYXI This video will walk you through how to perform a proper crunch

2. 25 Sit-ups 

 http://www.pinterest.com/pin/93660867222859990/ This video will walk you through how to perform a proper sit up

3. 30 second plank 

 You can either hold this position shown (push up position) or with your knees down (like a girlie push up)

4. 30 Bridges

 Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

5. Torso Twists – 1-3 Minutes

6. 20 Belly Busters (bicycle crunch) 

 7. Side Sizzler – 1 -3 minutes 

 8. 30 Jiggle jabbers 

 9. Chair Abs – Crescent Knee Sweeps 

 Sit on the edge of your chair, hands outside of hips on the edge of the seat. Press your knees together, bring your legs to the right corner of the chair, and lift your heels. Brace your abs in tight and lift your legs (keeping knees bent and together) and trace a half circle so that your legs land at the left corner of the chair. Repeat, alternating sides each time, for a total of 20 reps.

10. Standing Side Crunch 

 
Stand behind the chair with your left hand on the back, right hand behind your head. Shift your weight into your left leg, tap your right leg out to the side, keeping heel lifted, and lean your torso towards the chair. Bend and lift your right knee up (knee faces forward as you lift) and do a side crunch by pressing your right shoulder down towards your right hip. Hold for 1 count and then return to start. Do 20 reps on the right, then switch sides and repeat.

11. C - Curve

 

12. Twisting Dumbbell Bends (1 set is 10 reps) 

 This exercise really works on the middle section. In this variation you hold one dumbbell (I used my 5lb) by the end (or a kettle-bell would likely work) and do the bends and turns slowly, Count all three as one rep and 10 reps as 1 set.

13. 10 Standing Mills 

 Stand with feet just wider than shoulders, toes turned out slightly, holding dumbbell in left hand with arms extended out to side at shoulder height.

Slowly bend torso to the right, bringing right arm toward ground and left arm toward sky

Hold for 1 count and return to start; repeat.

Do the given reps, then switch sides.

14. Standing oblique crunch 

 A. Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand. Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).

B. Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position. Do 12–15 reps, then switch sides and repeat.

Trainer tip: For maximum core challenge, tap the ball of your foot on the floor after each rep instead of putting your whole foot down.

15. Upside-down pendulum

 A. Stand with feet wider than hip-width apart and knees slightly bent. Hold a 3- to 5-pound dumbbell between both hands, and extend your arms toward the ceiling.

B. With head between arms, bend to the left as far as possible, keeping hips and shoulders square. At the last moment, rotate toward floor, then rotate back to forward-facing position and return to arms overhead. Repeat on other side, moving smoothly (like a pendulum). Do 10 reps per side.

16. Warrior III balance crunch 

 A. Stand with feet together, holding a 3- to 5-pound dumbbell with both hands. Extend arms and slowly tilt forward at the waist, lifting left leg so it and your upper body are parallel to the floor and your arms are by your ears.

B. Bend elbows to bring the weight in toward your chest. At the same time, bring left knee in toward your chest so elbows and knee meet at the midline. Return to previous position. Do 12–15 reps, then switch sides and repeat.

17. Squat sweep 

 A. Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell between both hands. With your shoulders and hips square and knees pointing forward, lower into a squat and bring the weight down by your right hip.

B. Push from your heels up and out of squat position, sweeping the weight diagonally across your body until it’s above your left shoulder. Do 15 reps; switch sides and repeat.

Trainer tip: Need help maintaining proper form? Hold a yoga block or ball between your legs.

18. Partial Plank on an Exercise Ball 

Place a stability ball at one end of an exercise mat. Kneel just behind the ball and place your forearms on the ball.

Exhale, press into your forearms and lift your knees slightly off of the mat. Hold for 5-10 seconds, inhale, then lower yourself back to the start position.

Repeat the exercise 5-8 times, rest, then repeat the entire exercise sequence if desired.

19.  Killer 10 Minute Ab Workout - Video
               http://www.youtube.com/watch?v=O-NKhBarAcc

Length:  Less than 15 minutes
Focus:  Core
Equipment:  None

**Lots of planking and overall core

**That last scissor lift? BRUTAL

 

That said, do what you can (I sure as heck was modifying - also shown - and doing some flat out crunches when I just couldn't Superman anymore) and work up.  It's 10 minutes, it works the whole area and you're done.

20. Rock that Body - Black Eyed Peas – Zumba
             http://www.youtube.com/watch?v=X_CzZW5lvLU&feature=share&list=PLBH-WW4e_QQDde0GiNOcpFf-8aXVeLRq&index=8

Length:  Less than 15 minutes               
Focus:  Cardio/core
Equipment:  None
 
**This is a 4 and a half minute zumba workout set to the Black Eyed Peas "Rock that Body."
**It is totally do-able for a beginner, doesn't require any jarring high-impact moves or any motions  or poses that would be difficult for a novice to do.
**Very little jumping around - doesn't even require much coordination (a sense of rhythm helps though)
**Really focuses on and BURNS the core, and packs a serious cardio punch in those 4 and half minutes.

13. Booty shaking Waist Workout

    http://www.youtube.com/watch?v=r_J8btnIEKQ


Length:  Less than 15 minutes
Focus:  Cardio/core
Equipment:  None

 **Clear instructions
**Beginner level
**Works out your core and keeps the rhythm and movements changing.   
**Add hand weights for additional difficulty. 

14. SHORT VIDEO - Robin Thicke "Blurred Lines "
    (4:12 minutes)

***Full body workout
***constantly moving
***Basic moves
***Beginner level and higher
***Lots of fun

15. Alternating Superman Exercise

       •Lie face down on a mat with your arms stretched above your head (like superman)
•Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
•Hold for 3 seconds and relax.
•Repeat with the opposite arm and leg.

Beginner - 16 reps
Intermediate - 32 reps
Advanced -- 48 reps

16. Alternating Heel Touches

 

 

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
3. Now go back slowly to the starting position as you inhale.
4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
5. Continue alternating sides in this manner until all prescribed repetitions are done

       Beginner - 20 reps
Intermediate - 40 reps
Advanced - 60 reps



17. Isometric Leg Lifts

•Lie face up on a mat with your hands tucked under your lower back
•Raise both legs and your head a couple inches off the ground
•Hold for 10 seconds


Beginner: 5 reps
Intermediate: 10-12 reps
Advanced: 20 reps

18. Modified V-Sit (Video Demo)

I also did a different version of this where I held a ball and threw it to my daughter while in the V position (legs off ground in V position) and we threw it back and forth as many times as possible while I held that position. Hard! You will feel it.

Beginner - 15 reps x 2
Intermediate - 3 sets
Advanced - 4 sets

19. Stability Ball Roll-Out

Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists (a).

Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop (b).

Pause, then bend your elbows to roll the ball back to start.

Beginner: 10 reps X 1
Intermediate: 20 reps X 2
Advanced: 25 reps X 3

20. 8 Minute Abs Workout (Video)

Great Workout!!

I hope this link works.  I couldn't get the video to load here, but it is a great one to try.



Let's get busy working out those muscles, and let us know how you do!