Tuesday, March 29, 2011

Alicia Bell Elite Total Core Workout

Bikini season is fast approaching. Everyone wants to have that flat, toned, sexy, defined stomach. Yes it is possible to attain! No matter how many sets of crunches you do each day you will not achieve this if you don't eat a healthy diet and focus on high intensity cardio. However the fitness side of things is what I am going to be discussing here. The diet and cardio part should also be performed along with what I am suggesting here.

The following workout is a cardio-abdominal strength workout that will keep your heart rate up, and your core working. Make sure to grab water whenever you need it. If you are a beginner trying doing half of what is suggested and slowly add in reps.

1. Warm Up - 5-10 minutes on a machine of your choice.
2. Find a place in the gym where there is an open space.
3. Perform the following:

10 Burpees
10 Bicycle crunches
10 Burpees
10 Bicycle crunches
10 Burpees
10 Bicycle crunches
12 Burpees
12 Standing front kicks
12 Burpees
12 Standing front kicks
12 Burpees
12 Standing front kicks
10 Burpees
10 Legs up - Toe touches
10 Burpees
10 Legs up - Toe touches
10 Burpees
10 Legs up - Toe touches

4. Cool down - 5-10 minutes machine of choice
5. Static stretching including: quadriceps, hamstrings, calves, back, arms

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