He won't be back until Monday and I just couldn't take it anymore. Not only did I take a week off from lifting but for some reason my brain said I should take a week off from eating healthy as well. After 7 days of being a complete bum, I needed some exercise in my life.
My gym is only about a 2 minute drive from my house. Depending on whether or not I get caught at the stop light, it could take 20 minutes. (That's a joke but seriously there are 2 lights between here and there and the second one is long enough to take a nap at if you hit it just right.) I didn't have a set workout in mind but my goal for this year, which I'll talk about in another post soon, is to get a flat, lean set of abs. With that in mind I knew today I wanted to focus my entire workout on abs and supplement with most of the other muscle groups. I basically did a 45 minute long circuit workout, doing 2 core exercises for every 1 muscle group exercise.
I started with the arm-rest leg raise machine(this is the one where you rest your forearms on the cushions and raise your feet or knees up to at least perpendicular with your torso.) You can also do these hanging from a chin-up bar. I did this 15 times. I then used the cable machine to work my obliques. These are the core muscles that run up the sides of your midsection. I set the handle in the middle grabbed with both arms extended and did trunk twists. I did these pulling to my left, then right, 10x each. After these 2 core sets, I used the cable machine to do chest flys.
I used this same pattern substituting ab workouts and different muscle groups. Next I did core planks and bicycle kicks with barbell curls for my biceps. I took almost no break between any of these sets as I wanted this workout to get my heart rate up and make me tired so that Monday, when I officially get back to a lifting routine, I would be a little looser.
A quick break down of today's workout
Set 1: Abs-Abs-Chest (3x through)
Set 2: Abs-Abs-Biceps (3x through)
Set 3: Abs-Abs-Legs (3x through)
Set 4: Abs-Abs-Triceps (3x through)
Set 5: Abs-Abs-Shoulders (3x through)
Set 6: Abs-Abs-Back (3x through)
I finished with roughly 100 reps of different core exercises.
Like I said, I basically made this routine up on the spot. This would be a good workout for anyone from beginners to the more experienced. You can easily make the workout more difficult with the amount of reps, the weight used for the muscle groups and the speed at which you get through everything.
Talk to you soon!
*** Just so you are aware...I will eventually add some pretty pictures to these posts. They won't always just be boring text. ***