Arms/Abs/Cardio

One Forearm Plank for 1-2+ minutes

Circuit 1
Resistance Band Extended Crunches: 3×15
Bosu Sit-Up: 3×15
Bosu Romanian Twists: 3×20 (medium/light weight)
Bosu Crunch: 3×15
Standing Dumbbell Side Bend: 3×15 (medium weight)

EZ Bar Skull Crushers: 3×10 (medium/heavy weight)
*Superset with
Seated Alternating Dumbbell Curls: 3×8 (heavy weight)

Barbell Close Grip Press: 3×10 (medium/heavy weight)
Superset with
Hammer Curls: 3×8 (medium/heavy weight)

One Arm Dumbbell Preacher Curls: 3×8 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×15 (same weight as preacher curl)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Arms & Abs

Below is a video of the resistance band extended crunch.

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Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Dead Bug: 3×15
Bicycle Crunches: 3×15
Plank Walkouts: 3×15
Dumbbell Standing Side Bend: 3×15 (medium/heavy weight)
Reverse Crunches: 3×15

High Cable Bicep Curl: 3×10 (medium/heavy weight)
*Superset wih
One Arm Tricep Pull Down: 3×10 (medium/light weight)

Low Cable Hammer Curl with Rope: 3×8 (heavy weight)
Superset with
Rope Overhead Extension: 3×8 (heavy weight)

Reverse Grip Barbell Curls: 3×10 (medium weight)
Superset with
Bent Over Dumbbell Kickbacks: 3×10 (light weight)

HIIT on Treadmill for 10 minutes at 3% incline: Alternate between one minute at 3mph and 30 seconds at 8+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

6.7.18 Arms Abs Cardio.png

A training concept I’ve been loving recently for abs is called Time Under Tension or TUT. It refers to how long muscles are under strain during a set and I love incorporating it on ab day. Muscle groups like abs and calves get used all the time (i.e. walking, standing, going up stairs, etc) so they’re always getting more of a workout than some of our other muscle groups. Because of this, I find that they won’t get sore when trained in the same way as my other muscles, with straight sets.

Incorporating TUT through circuit work keeps my abs working for longer periods of time and help fatigue them better than straight sets. TUT can be executed with straight sets by increasing the tempo of each rep. Yes, this can be done with straight sets for abs however there’s a noticeable difference for me when I do circuit work versus straight sets because of the amount of time they’re under tension is pretty long.

For example, a straight set workout:
1st set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
Total Workout Time: 2 minutes 45 seconds
Total Time Under Tension: 45 seconds

Compare that to a circuit…

1st set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Total Workout Time: 7 minutes
Total Time Under Tension: 5 minutes

The circuit takes longer than three straight sets of leg lifts, yes, but afterwards your ab workout is done. After three straight sets of leg lifts, your ab workout is just beginning. TUT for abs will not only give you a good muscle burn but is time efficient .

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Shoes: Nike

Arms/Abs/Cardio

Warm-up: Overhead dumbbell extension 1×15 (light weight), dumbbell alternating curls 1×20 (light weight). Stretch

Circuit 1
Dumbbell Skull Crushers: 3×8 (heavy weight)
Dumbbell Alternating Curls 3×8 (heavy weight)
Mountain Climbers: 3×30
High Knees: 3×30

Circuit 2
Close Grip Plate Press: 3×15 (medium weight)
Dumbbell Hammer Curls: 3×8 (heavy weight)
Dumbbell Pilates Teaser: 3×15 (medium/light weight)
Standing Cross Body Toe Touch Jumps: 3×30

Circuit 3
Dumbbell Overhead Extension: 3×10 (medium weight)
*Wide Grip Dumbbell Curl with Wrist Rotation: 3×10 (medium weight)
Side Plank Hip Dips: 3×15 each side
**Modified Burpees: 3×12

*Video of this exercise posted to Instagram on May 5, 2017
**Perform burpee without a push up

Pin the graphic below for quick reference during workout.

5.31.18 Arms Abs Cardio

Arms & Abs

Forearm Plank at 1 minute 30 seconds or longer

Circuit 1
Lying Toe Taps: 3×30
Side Plank Hip Dips: 3×15
Lying Leg Hold: 3×30 seconds
Standing Plate Side Bend: 3×15 (medium/heavy weight)
Standing Dumbbell Repeater Knee: 3×20 (medium weight)

EZ Bar Skull Crushers: 3×10, 1×8 (medium/heavy weight)
*Superset with
Alternating Dumbbell Curls: 2×8, 1×6, 1×4 (heavy weight)

Barbell Close Grip Press: 3×10 (medium/heavy weight)
Superset with
Barbell Curls-1 Full then 1 Half: 3×8 (medium weight)

One Arm Dumbbell Preacher Curls: 3×8 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

5.24.18 Arms Abs.png

Arms/Abs/Cardio

Warm-up: Dumbbell curls 1×20 (light weight), dumbbell skull crushers 1×20 (light weight). Stretch

Circuit 1
Dumbbell Skull Crushers: 4×10 (medium/heavy weight)
Alternating Dumbbell Curls: 4×8 (medium/heavy weight)
Mountain Climbers: 4×30

Circuit 2
Dumbbell Hammer Curls: 4×10 (medium/heavy weight)
Dumbbell Overhead Extension: 4×10 (medium/heavy weight)
High Knees: 4×30

Circuit 3
*Dumbbell Wide Grip Curl with Wrist Rotation: 4×10 (medium weight)
Barbell Close Grip Press: 4×10 (medium weight)
Standing Cross Body Toe Touch Jumps: 3×30

*Video of this exercise posted to Instagram on May 5, 2017.

Pin the graphic below for quick reference during workout.

5.17.18 Arms Abs.png

 

Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Bicycle Crunches: 3×15
Forearm Plank Jacks: 3×20
Lying Leg Circles: 3×5 (each direction)
Side Plank with Arm Rotation Under Body: 3×12 (light weight)
Dumbbell Sit-Ups: 3×20 (light weight)

EZ Bar Skull Crushers: 3×15 (medium weight)
*Superset with
Seated Alternating Bicep Curls: 3×12 (medium weight)

Plate Press into Skull Crusher: 3×15 (medium weight)
Superset with
Standing Plate Curl: 3×15 (same weight)

Hammer Curls: 3×8 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×15 (medium/light weight)

Stair master for 10 minutes: alternate between 1 minute at level 6 and 30 seconds at level 18.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

5.10.18 Arms Abs Cardio.png

Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Mountain Climbers: 3×30
Weave Dumbbell Through Elevated Bent Legs: 3×15 (light weight)
Standing Dumbbell Side Bend: 3×15 (medium weight)
Plank Walk Outs: 3×12
X-Crunches: 3×20

Dumbbell Skull Crushers: 4×12 (medium/light weight)
*Superset with
Seated Alternating Dumbbell Curls: 2×8, 2×6 (heavy weight)

Dumbbell Together Press: 3×10 (medium weight)
Superset with
Seated Hammer Curls: 3×8 (medium/heavy weight)

Seated Incline Curls: 3×10 (light weight)
Superset with
Seated Dumbbell Overhead Extension: 3×12 (medium/light weight)

Stair Master for 15 minutes: Complete first half at level 11, complete second half at level 10. One minute cool down.

*Superset: Perform second exercise immediately after first without resting in between.

Pin the graphic below for quick reference during workout.

5.3.18 Arms Abs Cardio

The workout today starts with a forearm plank for an unspecified amount of time. This is because the length of time will depend on your level of fitness. I recommend going for as long as you can, push yourself and try to break your own record. We’re following this with a circuit of ab exercises so starting off with a long forearm plank is a great way to slightly fatigue the abs which will force them to work harder during the circuit. Planks are also a great way to target all your ab muscles including your rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques. Will performing it, hold your abs tight, sucking them into your spine.