Hungry Runner

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10-Minute Ab Workout - PopSugar Fitness

fitnesstreats:

Slow motion core workout
Work your “powerhouse”: abs, pelvic floor, glutes and lower back. Great little workout to do when you don’t have that much energy to workout. Play a slow tempo music playlist and just take your time performing the moves.

8 exercices, 15 reps per exercise, perform circuit 3 times. 
1- Dynamic chair pose
2- Glute march
3- Single leg bridge on the right leg
4- Single leg bridge on the left leg
5- Scissors
6- Swimmer kicks
7- Side plank knee raise on the right side
8- Side plank knee raise on the left side

Killer ab exercise! 
[via blogilates]

Killer ab exercise!

[via blogilates]

Crazy Ivan’s! 
Start in a seated position, legs extended out in front you, knees slightly bent. Heels can remain on the floor, for a greater challenge, lift feet up off the ground. Draw your belly button into your spine and slowly lean back so that your sitting bones are firmly planted on the ground or bench and your core muscles are engaged. For an added challenge hold a dumbbell or medicine ball in both hands. To begin, slowly twist your torso to one side and tap your hands down to the surface just next to your hip, then twist to the opposite side, reaching your arms up overhead as you turn. Repeat for 8-12 reps and then again on the opposite side. (Beginners should perform this exercise on the floor.)

Crazy Ivan’s!

Start in a seated position, legs extended out in front you, knees slightly bent. Heels can remain on the floor, for a greater challenge, lift feet up off the ground. Draw your belly button into your spine and slowly lean back so that your sitting bones are firmly planted on the ground or bench and your core muscles are engaged. For an added challenge hold a dumbbell or medicine ball in both hands. To begin, slowly twist your torso to one side and tap your hands down to the surface just next to your hip, then twist to the opposite side, reaching your arms up overhead as you turn. Repeat for 8-12 reps and then again on the opposite side. (Beginners should perform this exercise on the floor.)

(Source: hungry-runner.com)

Fit Tip: Skip stairs to strengthen your glute and core muscles!
(For more fit tips & healthy eating ideas, follow Hungry Runner on Instagram)

Fit Tip: Skip stairs to strengthen your glute and core muscles!

(For more fit tips & healthy eating ideas, follow Hungry Runner on Instagram)

Weekend Workout: Upper Body Blast + Core Killer
Get ready to feel the burn, kids!
This upper body resistance routine is designed to target your back and bicep muscles. Plus, I threw in a little added challenge in the form of decline pushup super sets after each set of lifts. P.S. Super set means no rest between exercises. Get to those pushups right away. NO CHEATING ALLOWED!
I did this workout last week, and trust me when I say, you will FEEL. THE. BURN… If you use weights that are heavy enough for your current level of fitness, that is. And heavy enough means, your muscles feel seriously fatigued by the last 2-3 reps! Got it?
Good!
Now, print this out, bring it to the gym with you, and go get your sweat on!
Here are video examples of how to do each exercise. Watch them all before starting so you can perform the entire workout with proper form and avoid injuries. If you aren’t sure how to do an exercise, ask a personal trainer for help!
Lat Pulldown
Decline Pushup
Assisted Chin-up (close grip = second example)
Seated Row
Mountain Climbers
High Plank Hold
TRX Knee Tuck
TRX Pike
Reverse Grip Lat Pulldown
Assisted Pullups (wide grip= first example)

Weekend Workout: Upper Body Blast + Core Killer

Get ready to feel the burn, kids!

This upper body resistance routine is designed to target your back and bicep muscles. Plus, I threw in a little added challenge in the form of decline pushup super sets after each set of lifts. P.S. Super set means no rest between exercises. Get to those pushups right away. NO CHEATING ALLOWED!

I did this workout last week, and trust me when I say, you will FEEL. THE. BURN… If you use weights that are heavy enough for your current level of fitness, that is. And heavy enough means, your muscles feel seriously fatigued by the last 2-3 reps! Got it?

Good!

Now, print this out, bring it to the gym with you, and go get your sweat on!

Here are video examples of how to do each exercise. Watch them all before starting so you can perform the entire workout with proper form and avoid injuries. If you aren’t sure how to do an exercise, ask a personal trainer for help!

Lat Pulldown

Decline Pushup

Assisted Chin-up (close grip = second example)

Seated Row

Mountain Climbers

High Plank Hold

TRX Knee Tuck

TRX Pike

Reverse Grip Lat Pulldown

Assisted Pullups (wide grip= first example)

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The Hungry Runner by Katie is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License.