Do You Have 25 Minutes to Spare?

Do You Have 25 Minutes to Spare?

If you have 25 minutes to spare try this workout! If you’re looking for a great abdominal workout and want to feel the heat…. Let’s get started!

*** This is an example routine I had for my first “Get Healthy Transformation Challenge.” This was not a mandatory workout, but an add-on/optional routine. This workout is NOT modified for a particular individual (my actual programs are personalized and regressed/progressed if needed). This is for individuals who have no issues with doing a basic squat or lunge.

-This workout can be ADDED to any of your current routines or done alone.

This workout takes about 20-25 minutes.

Equipment needed:
-Workout Mat

Workout Structure:
– Quick Cardio Warmup (40 secs each)
– Abs & Obliques (50 Secs Each, with 10 Sec Rest), Use the Free GYM BOSS App to track your timed rounds and rest
– 20-30 minutes of Moderate Intensity Cardio if done on Flex Day
*** Walk 1.5 Miles in 20-30 minutes

If you are not certain how to perform the exercise, I have attached a video to the exercise. 

WARM UP: Each for 40 SECS, (NO rest in between exercises)

Jog in Place: 40 SECS

Walk Down to Push-ups (can be done on knees): 40 SECS

Pulsing Lunges: 40 SECS on each side

Body Weight Squats: 40 SECS

Frankenstein Walks: 40 SECS

Burpees (can be modified if needed): 40 SECS

Butt Kickers: 40 SECS

Seal Jump Jacks: 40 SECS

 

Shape Up Your Abs Routine: (50 SECS on, 10 SECS Rest)

 

Toe Touches: 50 SECS

Rest: 10 secs

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Single-Legged Jack Knife: 50 SECS

Rest: 10 Secs

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Scissors Kicks: 50 SECS

Rest: 10 secs

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Plank Jacks: 50 SECS

Rest: 10 secs

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Reverse Crunch with Leg Lift (bend knees for less pressure on back): 50 SECS

Rest: 10 secs

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Bicycle Crunches: 50 SECS

Rest: 10 secs

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Alternating Superman: 50 SECS

Rest: 10 secs

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Downward Dog Leg Lift: 50 SECS

Rest: 10 secs

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Side Planks: 50 SECS

Rest: 10 secs

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Russian Twist: 50 SECS

Rest: 10 secs

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Reclined Russian Twist: 50 SECS

Rest: 10 secs

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Reverse Crunch with Toe Touch: 50 SECS

Rest: 10 secs

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(Optional) Cardio Workout: 1.5 Miles 20-30 Minutes

 

That’s it!! Who would have thought that you can get in a great workout at home?! If you are interested in the “Get Healthy Transformation Challenge #2” registration is open until April 24TH or until 25 participants sign up. If you have any questions feel free to email me at natalie_novak@fitnessevolutiontraining.com.

Your Friend,

Natalie Novak

 

 

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