fit nation

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After Work Abs!

Get your abs ready for summer with this bodyweight circuit:

  • Squats - 30 reps
  • Side Plank Left - 45 seconds
  • Side Plank Right - 45 seconds


Rest 20 seconds

  • Sit-Ups - 20 reps
  • Forearm Plank - 60 seconds
  • Ab Crunch - 20 reps

Rest 20 seconds

  • Sumo Squat Jumps - 20 reps
  • Side Plank Left - 45 seconds
  • Side Plank Right - 45 seconds

Repeat 1-3x

Feel the burn. Love the burn. It’ll all be worth it in a few weeks.

See plank exercise demo here

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Today’s #Health Command: Drink Water

Recent recommendations are to consume half your weight in water.

I’ve got bottles of water on my night stand, kitchen and desk at work to help me remember to drink water through out the day. It’s really the only drink I consume anyway.

Reblog to remind other Fitblrs.

There are 3 Simple but very important Fitness Rules:

  1. Never go 3 days without exercise.
  2. Never Miss a Monday Workout.
  3. Never Give Up.

Now Go get after that Monday Workout!

Reblog to share.

Beginner Bodyweight Routine

Do each of the exercises below for the prescribed number of reps or hold count:

  • Jumping Jacks x 50 reps
  • Russian Twists x 50 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Burpees x 10 reps
  • Leg Raises x 25 reps
  • Bench Dips x 25 reps
  • Bodyweight Squats x 25 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Mountain Climbers x 25 reps
  • V-Ups x 25 reps
  • Plank x 1:00 minute
  • Bridge x 1:00 minute

If you’ve got time, repeat the entire circuit 2-3 times.

Reblog to share.