The Tummy Tuck

Time to tone that tummy! I've posted part of this workout before, so to some of you, it may look a little familiar. It was pretty good before, but I decided to make it a little more effective. Guys, I tried it and  I love it!   On paper it looks easy, but when you do it,  you see/understand just how effective this workout is. You'll be holding plank for about 12 minutes. Don't worry you won't really notice. ;) Its cardio, strength, and core all rolled into a beautiful ball I call the Tummy Tuck! lol  That's right keep your hard earned dollars in your pocket! No need for surgery! If you do this workout 3 times a week, along with a healthy diet, you'll see some major improvement in your abdominal strength and overall appearance.

For this workout all you need is an exercise mat, an interval timer, some water, and a towel.  Now if you don't have an interval timer, there is an app for android phones, called the HIIT interval timer, and it's free .  As you can see from the picture on the left you can set it for intervals of work and rest.  I love it!  Download that app! It's a must have. Now during this workout, I want you to be mindful of your core. I want you to engage your abs, remember to pull you belly button towards your spine, and don't forget to breath. Give it your all, do your best.  There will be video's on how to perform the exercises after the breakdown. Enjoy! =)




Set your interval timer for 2 interval's. The first interval will be 45 seconds and the second will be for 30 seconds. Set it for 4 rounds. If you do not have access to an interval timer. You can use a stop watch or just watch the clock. :) You will be performing these exercises in circuit format(one after another). There are three stations in this workout. For the third station you will not need your interval timer.

Station 1

Spider Man Planks 45 seconds
        
 Plank Hold 30 seconds

Plank to pushup 45 seconds

Plank Hold for 30 seconds

Plank leg lift for 45 seconds

Plank hold for 30 seconds

Mountain Climbers for 45 seconds

Plank Hold for 30 seconds

Rest for 2 minutes and Repeat  ONLY if you are advanced, if you're a beginner proceed to the next station.

Station 2
Bicycle Crunches 45 seconds

Side Plank Hold (right) 30 seconds

Side Crunch (left side) 45 seconds

Side Plank Hold (left side) 30 seconds

Side Crunch (right side) 45 seconds

Side Plank Hold (right side) 30 seconds

Mason Twists 45 seconds

Side Plank Hold (left Side) 30 seconds

Rest for 2 minutes and Repeat ONLY if you are advanced if you're a beginner proceed to the next station.

Station 3
Leg raises 15 reps

Reverse Crunch 15 reps

Super Man's 15 reps

Reach Unders 15 reps per side

Rest for 1 minute and Repeat (beginners too)
 
 
 

Plank Hold 

 

 

Side Plank Hold 

 

 Spider Man Planks

Plank Leg Lift

Plank to Pushup

Mountain Climbers

Bicycle Crunches

Side Crunches

Mason Twist

Leg Raises

Reverse Crunch

Super Man's (Back Extensions)

Reach Unders