As we all know you can’t spot train…well at least we’ve all heard that whether we choose to believe it or not. I asked our fantastic trainer Susan to provide some insight to what other workouts should be happening to help achieve those amazing abs! Don’t forget about the clean eating as well.
STRONG LIKE SUSAN
Cheers for the half way point Ab Challengers! I am hoping by now you are feeling stronger in the exercises and your endurance is increasing more and more with the reps and sets. By now, you may have noticed many of the exercises are not your traditional exercises. My goal is to teach you to engage your entire core and strengthening not just the front, but the sides and back as well. 
Here is what a weekly workout plan might look like with abs mixed in to your routine:
MONDAY – Full body circuit with emphasis on upper body & Abs
*Susan’s Core Tips -
A. Put a set of ab exercises in between each set of your main exercises.
B. Anytime you are just standing for an exercises (see below) get on one foot and this will engage the abs much more than standing on two feet!
C. drop into a plank for tricep extensions and back rows to really engage the whole body!
Example Monday:
1-leg Overhead press / 10-12 reps / 3 sets
Weighted lazy crab / 10-12 reps/ 3 sets
1-leg bicep curls / 12 reps / 3 sets
Under/Over Touches / 10-12 reps / 3 sets
Plank tricep extensions / 10-12 reps / 3 sets
Side plank kick outs / 10-12 reps / 3 sets
Weighted lateral lunges / 12 reps / 3 sets
Rollback to single leg touches / 8-12 reps/ 3 sets
MONDAY – Shoulders & Abs (2 exercises for front, side, top and back of shoulders)
*30 minutes cardio or 20 minutes plyometric jumps
TUESDAY – Legs (heavier day with weights) (squats, lunges)
WEDNESDAY – Biceps & Triceps & Abs (2-3 exercises per muscle group)
*30 minutes cardio or 20 minutes plyometric jumps
THURSDAY – Rest Day
FRIDAY – Back & Chest & Abs (2-3 exercises per muscle group)
*30 minutes cardio or 20 minutes plyometric jumps
SATURDAY – Legs (lighter day more plyometric jumping) (box jumps, cone drills)
SUNDAY – Light cardio 30 – 45 minutes (Optional Rest Day)
Take those critical rest days whenever you need them, they are not a sign of weakness; they are what make the changes happen! I hope you keep many of the exercises you learned with you and remember to keep working the ones that give you the most trouble “The exercise you like to do the least, is the exercise you should be doing the most!”
Best of luck on the rest of the month and I’m here cheering you!!
Don’t forget to check in this weekend (#abchallenge on Twitter or on Facebook at RunToTheFinish) to be entered to win Larabars!
-----------------------------------------------
Gratitude Journal
July 13
I am grateful for people who are willing to freely share knowledge.
