Tag Archives: Squat

Workout Wednesday: Tuck Those Abs

Every once in a while a workout comes along where you really have to employ what I call the “brace.” It protects your lower back AND develops those lower abs into a rock hard segment of that 6-pack you’re going for.

Check here for the full definition. But basically you have to tense your lower abs so it feels like your belly button is touching your back. It took me a really long time to figure out how to workout with this part of my body tensed but, since that point, I’ve seen huge changes in my stomach definition. Put your hand on your lower belly and try it!

For today’s workout it’s extra important to brace because there will be a few exercises that test your core strength:

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row


Squat Jump

1. squat jumps (too easy? squat lower, jump higher, go faster)


2. elbow-in pushups (in plank, on your knees, or against a wall)


3. lunges (too easy? lunge lower, go faster)


4. bird dogs (hold the “bird” on each side for 2 seconds, stretch as high as you can)


5. russian twist (legs in an upside-down “V”, 90° angle, or straight in the air, sit on your tailbone and keep your back straight)


6. plank (for advanced, do it with little swimmer kicks)

Have you ever done one of these workouts? How did it go? I hope you’re having a happy day. We’re coming out of winter so keep your chin up! 🙂


Workout Wednesday: Feelin’ the Burn Yet?

The workout we did last night, in our class, was very unassuming but JEEZ it was difficult. Getting out of bed this morning was a struggle. I could barely make my legs work! While this feeling really shouldn’t be happening every time you workout, it’s good to get it every once in a while. It means that you’ve found new muscles to work. Start to recognize where you feel the most fatigue after a workout and make sure you start working those areas harder in the future. Muscle fatigue shows you where your weaknesses are.

If these workouts aren’t hard enough for you…First, have you tried them? They may be harder than you think. Second, if they’re truly not hard enough, up the ante. I’m officially in training for bike racing next season so I’ve increased my workouts a bit. I am now doing each exercise 4 times with 30 seconds on/ 10 seconds off. WOWZA. It ends up being 16 minutes long and I am dying by the end of it. Actually threw up in my mouth the last two times I did it. (< gross. But it is weird that I get an odd sense of satisfaction out of this? I am sort of proud that I pushed myself that hard).

Without further ado, here’s the workout!

– 20 seconds on/ 20 seconds off (see above for the advanced version)

– 6 exercises, 3 times each

– PUSH YOURSELF. The effectiveness of this workout depends on your effort.

Side Hops

1. Side-to-side Hop (beginner-step side to side, advanced-jump over an obstacle)


2. Half Burpee (beginner-step one foot back at a time, advanced-jump feet between hands)


3. Leg lift (beginner-bend one knee at a time into chest, advanced-keep legs straight)

Pike Pushup

4. Pike Pushup (beginner-only bend arms slightly, advanced-touch top of forehead to ground)


5. One-leg Squat (beginner-hold onto a chair and bend only slightly, advanced-no chair and bend deeper)


6. Sit and Pray (beginner– bend knees only slightly, advanced-quads parallel to the ground, elbows between knees)

Anyone who was in my class last night: How did you feel afterwards?