Full ab routine and 500 lunge challenge

By Perfecto Insecto at Flickr.com

Hey Sioux Falls! Get into a routine when you wake up or add something too it; here is a great abdomen workout that can be taken advantage of at your house! It will begin with your upper abs and move to your lowers.

5 minutes and 30 seconds

30 seconds *

1 minute ***

Cross-Legged Crunch* (During this cross legs like sitting in Kindergarten)

Crunch*

Toe-Touches*

Heel-Touches* (without a band)

Leg lifts*

Hip Lifts* (Bend your knees if you have not done this before)

Bicycle Crunch***

Heel-Touches* (Without a band)

Plank***

• All of the movements have links to Youtube videos demonstrating the exercise
• Please do these exercises SLOW
• It does not matter how many repetitions you pull out It matters how well you do a repetition
• It would be better to do 5 very focused perfect crunches than 30 messy ones.

NEVER hold your breath... ever

Today's Workout

500 lunge Challenge during your leg workout today. Example below.

100 when you start your workout

100 holding a heavy dumbbell in your left arm

100 holding a heavy dumbbell in your right arm

100 during a break from cardio exercise

100 at the end of your workout before the cool down

• All 100 of each set does not have to be completed at one time
• It does have to be completed within a 5 minute time-limit.
• This should take up 15 - 25 minutes of your workout.
• This can be done at home.
• Instead of dumbbell use a gallon of water or big can of soup.
• If you have knee problems do not attempt; replace with use of a machine.

Make it harder?? Do lunges on a trampoline or cushion!

If you finish this leave a comment and your name will be posted on this article

1. Steven Chad Hedgepeth
2.  Alyssa Witt
3.  

Work Hard Sioux Falls!
 

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