A little bit of abs…

Yesterday morning Knut had his first session of conditioning before the tryout get starting and I guess there is no different for a child having time off as it is for an adult…it hurts! (the difference is it takes longer for us to get it back). So when Knut’s hour was over I had that in mind when I made it over to Lifestyle fitness for my own session.

We started with warming up the abs with 20 crunches and 30 second plank from the Pilates ball (no pics but arms on the ball) it is important to keep the elbows in front of you as much as you can to get the abs engaged to its max.

After the warmup kept on working the abs on the mat with 15 leg raisers with the Pilates ball between our feet. Taking them slow and let the abs contract at every single rep.

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This movement was accompanied by 15 push ups from the Pilates ball, now every single rep your chest is supposed to touch the ball and you’ll use the bounce to push yourself up again. You might think this sounds simple when you can actually use the bounce but try it and you probably change your mind…lol

pushup

So it was a relief as soon as the 15 reps were completed and we moved into the last movement in this circuit…15 squat with lifting the Pilates ball overhead.

squat

At the second circuit we  exchanged the Pilates ball to a heavier ball, a 14 pound medicine ball and this routine was longer than the previous two as well as the intensity. So with 10 walking lunges with the ball overhead we traveled across the gym and at every rep we paused in the leap focusing on holding the abdominal.

lunge

    Leaving the ball behind we made our back doing the inch worm. This was done from out toes and making sure that we had a nice stretch going in our hamstrings before we moved forward with our hands holding the “plank” for a few seconds.

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 When the 10 inch worms was completed we finished out with 50 bicycle crunched before we jumped back to our medicine ball and lunged back. At the other end of the gym we finished with 10 side lunges and 20 wood chops.sidelunge

With the high intensity over and done with it was nice being able to bring the heart rate back down again but still focusing on the abs. So with 15 leg raisers from the Romanian chair, 15 chops…

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 …15 roll out…

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 …15 weighted side bend completed ( I thought) our day was over. To do the side bend correctly it is important to get a good stretch of the obliques and then contract them as you breathing out in a big belly breath. I found that after 10 reps it was hard to get a good contraction but I guess that was because I was getting tired 😉

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So like I said the hour was over and both me and my companion was getting tired when Jonathan asked us we were up for some intervals and how can we turn that down…I wish I had as soon as I started…lol

We finished out on the bike with 30 second high residence as fast possible with a sufficient rest in-between to be able to crank out every single interval. The first five we were seated leaning over the handles and standing for the final 5.  It took around 15 minutes and after every completed interval I thought of Knut and how hard he work…and at thought the only thing I could do was just keep on going even if it hurt…

 

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