I used today's workout to get some real focus on my Abs, but I always have some element of cardio to keep my workout more dynamic. Considering the amount of legwork I did during cardio, I laid off the weights.
35 minutes, intervals: elliptical
10 minutes, walk/run treadmill
Abs:
20 straight crunches
20 punch sit-ups (in the up position, "shadow box", punching right cross then left cross and return to the reclined position)
20 twists with 10lb weight (in the up position, hold the weight at chest level with your elbows pointed outward. Twist the upper body to the left and touch the weight to the ground, twist to return to center. Repeat this same movement to the right and return to the center.)
20 oblique crunches with 10lb weight
2 minutes of slow leg drops (on your back, legs extended into the air creating a 90 degree angle, slowly lower your legs until you are an inch from the ground, and bring your legs back up to the perpendicular position and repeat for 2 minutes)
Core:
1 minute - Plank
2 minutes - Side Plank (1 minute on each side)
2 minutes - Leg/Arm balance (from a table position, extend and lift the right leg to create an even plane with your spine. Balancing and using your core, left your left arm straight out infront of your body. From a side view, your limbs should create a table inline with your spine. Repeat on the other side.)
Legs:
1 minute Squats with 10 lb. weight (perform squat, upon returning to standing, press the weight above your head. Slowly lower and return to squat)
20 reps Jane Fondas (from table position, kick your heel straight up above your hip squeezing your gluts to focus energy)
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