I thought I would switch it up and provide you with a workout of the day that you can choose to either complete later today or throughout your week routine. For those of us that are hesitant to step foot into a gym, no worries, this is for you! Before this whole crisis hit and mid-way through it, I was a heavy advocate for opening the gyms to at least a 25% capacity and have scheduling of sessions that way folks could still get in their exercise and maintain good mental health. However, as the crisis loomed and worsened — eventually plateauing (to an extent) — I am advocating for the use of building a home gym or using the Earth as our stomping ground.
So without further ado, grab yourself a bottle of water, towel and yoga mat/carpet to lie on. The workout of the day (WOD) is targeting abdominal muscles as a whole and you may find the workout below along with videos from YouTube to use as reference.
Disclaimer: These videos are not created by me and will be referenced below at the end of this post. Please consult a physician before beginning any new workout regime due to any existing medical conditions. Focus on maintaining proper breathing, hydration of fluids/electrolytes and perform as many reps as you can while maintaining proper form. Do NOT take any shortcuts or rush through because you will risk injury and ineffectiveness of routine. Now… 1, 2, 3…GO!
Warm-Up: (Consists of 5 to 10 minutes cardiovascular activity — Choose one of activities below.)
- Cycle on recumbent bicycle or spinning bike for 5 to 10 minutes to increase body temperature and blood flow.
- Jump Rope for 5 minutes (five sets of one minute intervals)
- Complete a 1/2 mile walk (2 laps around track or use GPS on phone and walk around neighborhood).
Workout: (Target time to complete is 15 to 20 minutes)
- Plank — Hold the position for 30 to 45 seconds for three sets. This can be performed in either one of two ways: Starting push-up position or one forearms.
2. Bicycles — Alternate elbows to touch inner thigh and do this with a controlled motion for three sets of 30 seconds. (Do NOT do this as fast as possible!)
3. V-Ups — Perform two sets of 15 to 20 V-Ups by touching your fingertips to the tip of your shoes.
4. Side-To-Side Taps — Perform 10 reps on each side for a total of three sets.
5. Crunches — Place hands at the side of each ear, contract your core and move up to perform one crunch. Do NOT place hands on neck to prevent strain of neck. Complete three sets of 10 reps.
6. Wood Chops — Grab a broom stick or 5lb medicine ball and only move your torso (do NOT swing your body.) Start by lifting ball or broom up to your left side and twist downwards (bending knees) to your right. Perform 10 reps of each side for a total of two sets.
Cool Down: Perform three minutes of dynamic stretching by focusing stretches on your core, obliques and lower back.
CONGRATULATIONS, You have completed the WOD! Go on and have an awesome rest of your day. To make this workout fun, share with a friend and challenge one another to complete the workout with proper form.
Stay blessed. Stay positive. Spread love and deliver joy!
Sources of videos:
Ian Williamson Fitness
Scott Herman Fitness
LiveSTRONGcom
Runner’s World (3V)
N10Fit's Fitness & Food Blog 