Knockout
February 4, 2014
Brussel Greens
February 10, 2014

ATTENTION: abs on abs on abs

In lieu of the upcoming Valentine’s Day, I am kicking off Love My Abs challenge in all my classes (boot camps & indoor). This is a 4-week challenge to jump start your ripped abs for Spring Break and the summer.

WHAT: Perform the following exercises 3x/week (total 12 times)
WHEN: February 14th- March 14th
HOW: Track and share your progress in the comments section below

A) 4 sets-
15 V-ups–> focus on hollow body form
30 plank knee 2 elbow–> focus on hands directly over shoulders

B) Tabata- 20 seconds on, 10 seconds off, for a total of 8 rounds– WATCH THIS VIDEO.
Hollow body hold
Superman hold

C) 90 second plank hold– switch from high to low plank every 30 seconds

If you want to take it to the next level, I challenge you to clean up your nutrition. Use the following plan to step your way into action and start at the week that best fits where you are nutritionally.

  1. Week 1: protein packed breakfast with veggies as carbs. No fruit at breakfast. Drink a minimum of 1 gallon of water daily.
  2. Week 2: same as week 1 + protein packed mid-afternoon snack.
  3. Week 3: same as week 1, week 2, + 3 salads per week at lunch or dinner. Salad includes lots of kale, spinach, olives, avocado, chicken/beef/fish, artichokes, mushrooms, olive oil & vinegar as dressing, etc. No cheese on salad.
  4. Week 4: same as week 1, week 2, week 3 + max of 1 dessert a week
  5. Week 5: same as week 1, week 2, week 3, week 4 + 3 dinners per week full of protein, vegetables, and healthy fats. No bread, pasta, rice,  or white potatoes at these 3 dinners.
  6. Week 6: same as week 1, week 2, week 3, week 4, week 5 + 5 salads per week at lunch or dinner & 5 dinners per week full of protein, vegetables, and healthy fats. No bread, pasta, rice,  or white potatoes at these 5 dinners.
  7. Week 7 and on: Maintenance. Apply the guidelines from week 6 and challenge yourself to go an entire 6 days of eating clean for all meals.

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