long arm crunches

Voltron Workout

Thanks @sniperlance for giving me the confidence I needed to post this.

This is a workout I’ve been doing, and even though it hasn’t been long, I can feeI and notice the difference. Also, if you have any questions on any of these workouts/poses, just shoot me an ask and I’ll do a video/have a picture of me doing it/explain it for ya. Warm ups are the same as cool downs, so just repeat them when you’re done working out. (Also, I apologize for the formatting, at the moment I don’t have a computer so I’m doing this from the mobile app. I’ll try to fix it when I have one again.)

AND HEY!! DON’T BE AFRAID TO TAKE A BREAK AND GET A DRINK OF WATER OR SOMETHING IN THE MIDDLE OF IT OKAY? YOU ARE NOT IMMORTAL!! PLEASE, IF YOU FEEL TIRED SIT DOWN AND GET BACK UP WHENEVER YOU ARE READY!!!


~Monday’s are dedicated to Keith. We all want to be able to swing a sword like him, so we gotta work on our upper body.

~Sun Salutation
~Warm Up
–Bicep Stretches
–Neck Stretches
–Shoulder Stretches
–Tricep Stretches
–Reverse Butterfly
~Workout
–20 squat chops
–10 wide grip push ups
–10 cross punch sit ups
–20 bodyweight bicep curls
–10 chest squeezes
–10 side choppers
–20 elbow strikes
–20 archers
–10 knife hand strikes
–push ups until failure
~Cool Downs


Tuesday’s are dedicated to Pidge. If you’re using your computer typing up code all the time, you gotta work those hand out so that you don’t get arthritis. We are also going to work on our abs and back because being hunched over all the time is not good for you.

~Moon Salutation
~Warm Up
–Open And Close Fingers
–Wrist Stretches
–Scorpion Pose
–Pigeon Pose
–Cobra Pose
~Workout
–50 open and close hands
–40 sitting twists
–20 clench and relax guard
–40 knee to elbow sit ups
–30 bridges
–30 finger taps
–20 windshield wipers
–10 thumb roll and taps
–10 plank arm raises
–elbow plank until failure
~Cool Down


Wednesdays are dedicated to Hunk. He’s super strong in the upper body, but as a leg of Voltron he also needs to be sturdy and stable, so his is an all around workout, working on both the upper and lower body.

~Sun Salutation
~Warm Up
–Bow Fold
–Child’s Pose
–Figure Four Stretch
–Warrior Side Lotus
–Forward Wide Bend
~Workout
–30 jump knee tucks
–10 plank leg raises
–4 raised leg push ups
–20 side jack knives
–20 lunge punches
–20 squat kicks
–10 air bike crunches
–20 Turkish get-ups
–10 plank jump-ins
–diver push ups until failure
~Cool Down


Thursday’s are dedicated to Lance. He’s also a leg of Voltron, but he had some miiiighty fine legs, and really, who wouldn’t want them? And you can’t tell me that he wouldn’t want all of us to have nice tone butts, so today is leg and glute workouts.

~Moon Salutation
~Warm Up
–Figure Four Stretch
–Butterfly
–Warrior I
–Reverse Warrior
–Camel Pose
~Workout
–40 side leg raises
–10 reverse crunches
–10 jumping lunges
–30 high knees
–20 long arm crunches
–25 sumo death squats
–20 roundhouse kicks
–15 hop heel clicks
–20 balance side lunges
–crunch kicks until failure
~Cool Down


Fridays are dedicated to Shiro. Mmmmmm boy, does he have some NICE biceps. So today we gotta be able to one up him with ours by doing some arm and upper body workouts.

~Sun Salutation
~Warm Up
–Half Lotus
–Butterfly Fold
–Bicep Stretch
–Tricep Stretch
–Cat/Cow
~Workout
–20 side lunge chops
–40 raised arm circles
–20 bridge taps
–10 plank shoulder taps
–10 raised leg push ups
–30 wood choppers
–10 sit up punches
–40 punches
–10 thigh taps
–wide grip push ups until failure
~Cool Down


Saturday is dedicated to Coran. He wouldn’t want us to push ourselves too hard, so today is yoga. Thanks Uncle Coran!!

~Moon Salutation
~Poses
–Down Dog
–Three Legged Dog
–Warrior I
–Warrior II
–Reverse Warrior
–Reverse Plank
–Bridge Pose
–Locust Pose
–Child’s Pose
–Corpse Pose


Sunday is dedicated to Allura. Not only should we work on our physical strength, but our mental as well, so today is also yoga.

~Sun Salutation
~Poses
–Half Moon
–Tree Pose
–Eagle Pose
–Wheel Pose
–Extended Triangle Pose
–Bow Pose
–Fish Pose
–Child’s Pose
–Corpse Pose


Don’t forget that some of the most important parts of being fit, is eating heathly, drinking lots of water, and knowing your limits. You won’t see results right away, keep in mind that it’s okay if you can’t do the until failure things for long. This is a hard workout and it’s meant to push you as far as you can go. Don’t overwork yourself, okay guys?

Set your Abs on Fire with this workout:

  • Windshield Wipers x 20 reps
  • Long Arm Crunches x 20 reps
  • Reverse Crunches x 20 reps
  • Cycling Russian Twists x 20 reps
  • Heel Touches x 20 reps
  • Modified V-Sits x 20 reps

Do 3 sets with a 60 second break in between sets.

Hello Sexy Abs! :)

Reblog to Share with other Fitblrs.

How-To: Achieve a flat stomach

The two most important factors to achieving a flat stomach:
• Regularly exercising
• Healthy eating

Exercise

Know that solely doing workouts like crunches or sit-ups won’t cut it for getting rid of belly fat. You have to focus on your whole body in order to get rid of the excess fat on your stomach. It’s not a lack of muscle issue, it’s an excess amount of body fat issue.

Incorporating cardio into your days will be more beneficial than just doing hundreds of crunches.
Cardio leads to overall fat loss and keeps your metabolism going! Participating in exercises like running, swimming, HIIT or biking regularly will be effective in getting your heart rate pumping and burning that fat.
Focusing on the core is also VERY important. They’re one of the most important muscles your body.

Do a warm up before working out.

Here’s an example strength workout for a flat stomach:
• Regular Crunches (10 reps)
• Bicycle Crunch (10 reps)
• Crunch Twist (10 reps)
• Reverse Crunches (10 reps)
• Vertical Leg Crunch (10 reps)
• Long Arm Crunch (10 reps)

Plan your workouts for a week in advance- so you don’t have an excuse not to do it. Actually write them down, so it’s ‘set in stone.’

Diet

Healthy eating is key to a flat stomach. You won’t see results by eating pounds of chicken and Oreos daily. Staying on top of your diet is so important. That doesn’t mean you have to restrict all of your favorite foods- don’t do that! Allow yourself cheat meals. Allow unhealthy desserts. But don’t go crazy with it - eat in moderation. Healthy eating shouldn’t be a chore and it’s not something to groan over. There are tons of healthy foods out there for you to eat and experiment with. You just have to allow yourself that privilege.

Fill your plates with fruits, veggies, whole, raw foods. If you eat meat, get lean meat!

Here are some healthy tips:
• Eat a snack at 3pm
• Avoid foods high in salt
• Chew your food slowly- it’s not going anywhere!
• Green tea helps boost your metabolism
• Avoid high sugar intakes
• Beans and berries are two great fat-fighting foods!
• Nuts are an essential to keep in your diet.

Plan your meals a week in advance so that you don’t have an excuse to excessively cheat! Do it on Sunday’s so that you’re set for the rest of the week. I am making a guide for meal plans soon, so stay tuned for that!

Water

I can’t stress this enough: STAY HYDRATED

There are so many health benefits to water, if you want me to give you the facts just say the word. Here are some helpful tips:

•Drinking 3 cups of water after waking up helps activate your internal organs
• A glass of water approx 30 minutes before a meal helps digestion
• A glass of water before a shower/bath helps lower blood pressure
• A glass of water before bed helps prevent stroke or a heart attack
• Drinking water throughout the day helps overall body performance

Going back to the beggining of the guide, the main focus for achieving a flat stomach is exercising and healthy eating!! Find your motivation, and run with it (literally). Using people as motivation is okay but don’t expect to achieve the same exact body as them. That’s impossible. Focus on YOU and YOU’RE achievements. Better yourself for you. That’s pretty much it! If you have any specific questions, ask me! I’m always here to help.