Nate Bower Fitness :: Blog

So here it is the last of the 45 day abdominal challenge.  Get ready for my killer legs  program coming very soon!!

Great work everyone!!

10 minutes of skipping.

This routine is one continuous workout done twice with 1 minute rest in

between.

1. 20 get up get downs on the bosu, front plank (on bosu) 30 seconds, 10 lateral dome push ups (side to side), front plank ( on bosu), dead bug (30 seconds, on bosu),  then on the floor 20 scissor kicks and 20 fast bikes.

That is one continuous set.

Repeat.

Congratulations you now kick abs!!

Killer legs coming soon.  I dare you to try this one!!

Hard to believe but it is almost done.  keep it going !

skipping.

1. Single leg bicycle kicks. 5 each side and switch, 4 aside and switch,3 aside and switch, 2 aside and switch, 1 aside and switch, 10 aside and switch. 20 fast bikes to finish.

2. Side planks with weight rotations.  Hold for 30 seconds and do ten rotations. Repeat on other side.

3. Front planks with legs to the side continuous for 1min. 30 seconds.

4. 50 crunches.

5. skipping 10 mins.

Repeat day number one and compare times again.  Beat your personal best.  Remember to not allow your body to crash.  Stop when you absolutely can not go any further.

Skipping 10 minutes

1. Front Plank with 20 legs to the side. 2 Sets

2. Bosu ball plank to push ups.  10 push ups 30 seconds plank, 8 push ups 30 second plank, 6 push ups 30 second plank, 4 push ups 30 second plank, 2 push ups 30 second plank, 1 push up 30 second plank.

3. 50 crunches.

Good luck

10 minutes of skipping.

Super set for two sets.

Long lever scissor kicks (40), Single leg crunches 3 per side and switch for a total of 36, long lever scissor kicks (30), Right into 40 reps of fast bikes.

Repeat for another set.

Done.

skipping 10-15 mins.

1. 30 single leg bicycle kicks.  3 per side and switch.  Feet never touch the floor.

2. Single arm front planks. Start in a front plank position and put one hand on your butt or lower back.  Hold this single arm plank for 1 minute on each arm.  2 minute plank in total.

3. Mountain climbers for 1 minute straight for as fast as you can.

4. Med ball bridge and rotations.  Hold bridge for 1 minute and perform 20 small roll outs with the med ball.  Do not allow your shoulders and back to move forward.  Let your abs do the work.

Skipping 10 minutes.

Warm up with 3 sets of max push ups.

1. Planks to push ups.  Try to beat your previous times and reps.  Hold front plank for 30 seconds and do 10 push ups, 30 seconds 8 push ups, 30 seconds 6 push ups and so on until you can hit 30 seconds and 1 push up.  Go as far as you can.  Try to not allow  your knees to touch the floor!

2. 20 ploughs to push ups.  ( stability ball knees to chest)

3. 50 full range sit ups

4. 50 v-sit rotations.

Any kind of warm up to start.  5-10 minutes.

1.  30 loaded situps.  Use 10-15 lb weight on chest.  Keep your feet under a heavy object if you need to.

2. 40 v-sit rotations. 

3. 40 slow scissor kicks

4.  40 single leg bosu bicycle kicks. ( 40 per side)

5. finish with 50 crunches and fast bikes for 30 seconds.

Yes its getting harder but you’re getting stronger!

Skipping 10-15 minutes.

1. 30 loaded situps.  2 sets.

2.  Side planks.  One minute per side.  2 sets.

3.  Then one super set of front to side plank.  Start in a front plank position.  Hold for 20 seconds.  Without breaking form move directly into side plank and hold for 20 seconds.  Back into front plank and hold for 20 seconds. Back into the other side and hold side plank for 20 seconds. Repeat for two complete rotations on each side.  So you are in plank form without breaking it for the entire rep.

Skipping for 10 mins.

Ok so now we incorporate some upper body work.

Warm up with 2 sets of max push ups. Try not to modify.

1. Hold a plank on the bosu ball for 30 to 45 seconds.  When  you reach your goal time perform 10 bosu lateral push ups.  If you have to modify please do so from the start.  If  not, try to  remain off you knees for the entire set.   After the 10 push ups go back into plank for 30 to 45 seconds.  2 Sets.

2.  Ploughs.  From an elevated surface ( around the same height as the ball) do 2 push ups and 5 ploughs.  Repeat this consistantly until you hit a total of 10 push ups and  25 ploughs  for reps.  2 Sets.

3. Finish with a 2 minute plank and 10 push ups.