Get Your Spring Break On ~ Beach Body Ready in 4 Weeks!

Monday, February 22, 2016











Sports Bra: Lululemon Push Ur Limits
Jacket; Lululemon Define
My AWESOME Photographer:  Andrew Swindle Photography




The countdown to Spring Break has begun. The only problem? Your body needs some tough love. It's crunch time! I've got an awesome ab boot camp video for you that will definitely have you feeling the burn! Let me warn you...this routine is not easy! It's difficult for me to finish and I work out pretty regular.  You've only got around four weeks to see the results so push yourself! It's not too late! You CAN do this! 

So here's the video:




And here's the plan:


You will want to do the ab boot camp 2 times per week for 4 weeks to see best results. 

There are 5 exercises in this ab workout. Do each ab exercise for 45 seconds followed by 15 seconds of rest. Repeat the entire ab boot camp 3 times through for a total of 15 minutes.

Here are the abs and obliques exercises that make up this Ab Boot Camp workout:


1) Plank Hand Step Up – Challenges the core and the shoulders

2) Circle Sliders – You’ll need some towels or paper plates for your feet that can slide easily across the floor

3) Plank Twists – This hits the oblique area and lower abs

4) Fast Mountain Climbers – Killer lower ab exercise that will help burn fat too

5) Bicycle Punches – Great obliques and overall core challenge

Whew! Oh Lawdy...it's tough, but that 6 pack is not going to come easy. 
You. Can. Do. It!


Here's a little motivation for ya'


*MP's Workout Playlist via Spotify



A FEW TIPS:



REMEMBER TO EAT WELL! 
In order to see the results of the muscle you're building, you need to be eating the right things! Try and cut out all soft drinks and fried food and eat as "clean" as possible. Fill up on fresh fruits and vegetables, whole grains, and lots of protein. Try and eat a little something every two hours and drink, drink, drink your water!



Get in some good cardio. My favorite workout class at my gym is called Body Pump. I try and go twice a week. It's an intense aerobic workout that works every muscle group, abs included. If you are in the Auburn area check out Max Fitness. They offer so many great classes for every level. You will LOVE this gym!



After an intense workout, you need a protein packed snack to rebuild tissue that was broken down after exercise. One of my favorites is low-fat chocolate milk. One or two cups of low-fat chocolate milk will replenish glycogen stores, which are depleted during a strenuous workout. The calories you take in after a workout don't go to fat storage. They go towards repair and recovery. In some studies, drinking chocolate milk immediately after a strenuous workout is one of the best ways to recover quickly—better than sugary sports drinks like Gatorade. Remember.. If dropping a few pounds is also your goal... Try and Keep this snack under 200 calories. Also, Make sure you have your post workout snack no later than 30 minutes after your workout!

Before bed, I always get in at least 50 crunches. I Highly doubt that's going to happen while on the Ab Bootcamp Plan... But normally I can keep my abs pretty toned by hitting my Body Pump class twice a week and getting my crunches in at night. 

You are going to ROCK Spring Break! Granted, four weeks is not enough time to completely change your body, but you will definitely see a big improvement. So don't fear that bikini! Be confident and have a blast! Drop a comment below if you are joining me in the Ab Bootcamp, Where will you be heading for SB 2016?



 Resources:

AthleanXX for Women
            www.joinmaxfitness.com/auburn/
www.nutritionaction.com
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2 comments:

  1. Do you know the 2 biggest reasons men and women stop exercising?

    1) Lack of time
    2) Lack of motivation

    Let's tackle "Lack of Time" today with 5 ways you can get your
    workouts done faster. After all, no one should spend more than 50
    minutes in the gym.

    Here are 5 ways to cut time from your workouts.

    a) Supersets

    I use "non-competing" superset. This means, choose two exercises
    for different muscle groups - and preferably completely opposite
    movements. For example, choose a push and a pull. That way, one
    muscle group rests while the other works...and you cut the rest
    time you need between sets.

    b) Choose a better warm-up strategy

    Don't waste 10 minutes walking on the treadmill. Instead, use a
    total body circuit of bodyweight exercises as a general warm-up, and
    then move directly into specific warm-up sets for your first two
    exercises.

    c) Pair dumbbell and bodyweight exercises together in your
    supersets

    This saves you time at home (you don't need to change the dumbbell
    weight between exercises) and in the gym (you don't need to fight
    for 2 sets of dumbbells).

    d) Choose Intervals over slow cardio

    The latest research shows more weight loss when people use
    intervals, and intervals take half as long to do.

    e) Limit the use of isolation exercises

    Pick multi-muscle exercises, such as squats, pulls, pushes, and
    rows. If you have time, you can squeeze in some dropsets for arms
    and shoulders if you want. However, if you only have 3 sessions of
    45 minutes per week, isolation exercises must be the first to go.

    In addition, don't spend more than 10 minutes per week on direct ab
    training. It's not efficient and won't give you rock hard abs
    alone.

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

    Workout less, live life more,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Creator of Turbulence Training

    PS - Don't know where to start?

    If you are a beginner, start by reading Dr. Mohr's nutrition
    guidelines...eating properly will be the biggest factor in your
    early success.

    Beginners should also start with the Introductory TT workouts to
    prepare their muscles for the upcoming intense training.

    For others, it's best to start with the Intermediate Level TT
    workouts. If those aren't enough of a challenge, you can move onto
    the Original TT workout and follow the 16-week advanced program
    right through.

    If at any time you need a break, try the TT Bodyweight 4-week plan.

    And then finish off with the TT Fusion Fat Loss program followed by
    the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
    Advanced TT fat loss workouts.

    After that, choose between the TT for Women or TT for Muscle
    programs to help put the finishing touches on your physique. All of
    these are included as bonuses with Turbulence Training.

    Get started on the road to fat loss with your very own copy of
    Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

    ReplyDelete
  2. Wonderful post! I will definitely add the bootcamp exercises in my workout session. Also loved those beautiful photos of yours. You surely know how to mix fitness and fashion. I too like to look my best, even when I’m sweating after an intense workout. I’ve bought some stylish sports bra that will be perfect for gym as well as morning jogging.

    ReplyDelete