Another 10 Minute Abs Routine

Looking for another one of my quick abs routines? Here's one! There are 3 exercises:  

1. Bicycle crunches 
2. Six inches off the ground 
3. Reverse plank crunches 

Do each for about 30 secs, rest for 30 secs, and repeat 5 times.

Do remember that crunches alone won't work. You need to do cardio, strength training (like crunches), and eat right to get some abs. This is just part of the equation.

Cheers Eights & Weights!

Friday Inspiration: What Makes You Feel Powerful?

Yoga pose: One legged wheel. This pose is powerful and makes me feel like a goddess :-)

Inspiration: "He who controls others may be powerful, but he who has mastered himself is mightier still" - Lao Tzu.

Cheers Eights & Weights!

Don't Neglect Your Cardio!

Whether you are trying to lose weight or get that muscle tone to show or just get a healthier heart, cardio is very important. The general recommendation is at least 150 minutes per week. But of course, this could be more depending on your goals. Males tend to lift weights a lot, and sometimes forget that cardio is just as important. You could run, swim, use the elliptical, do HIIT exercises, or whatever. But make sure you get some in today!

Cheers Eights & Weights!

Abs Routine: Russian Twists and V-Sits

Ready to work those abs this week? Here is a great sequence. Do 30 seconds of the Russian twist  and then 30 seconds of the V-sit. Rest between and repeat 5 times. 

Russian twists really work on those obliques and V-sits are great for overall core strength. (I have 2 options with feet off or on the floor). See the video below!

Cheers Eights & Weights!

It's Leg Day! And We're All About Our Deadlifts :)

I try to incorporate many different kinds of deadlifts in my workouts, but the two in the video below are the ones I spend a lot of time on. Why? The first one really torches your ab and glutes, while the other one really torches your glutes. Try them today. Do about 3 sets of 15 reps of each, and do not skimp on the weights you use.

Cheers Eights & Weights!

Weighted Sit-ups

Want to try another abs workout? This one helps increase the tension of a regular sit-up by adding in a dumbbell. How do you do it? Lie back with your butt and feet on the floor, and holding a dumbbell over your head. I used an 8lb dumbbell. Open your feet wide. Slowly use your core to lift your upper body all the way up until the dumbbell is on the floor between your feet. Then slowly lower back down using your core strength to help you. Repeat for 3 sets of 20 reps.

Here is a video demo:

Cheers Eights & Weights!

Leg Presses

The leg press machine is a great way to work multiple leg muscles. The quads, hamstrings, glutes, and calves are all worked hard during this exercise. There are different kinds of leg press machines, but the basis is the same: You draw the knees in and then extend the legs with as much weight as you can.

Here is a great video to show you how to do this exercise. Make sure you do not lock your knees as you extend your legs because this could cause injury. And of course while you should not be a pansy with the weight, do not go overboard as well. Learn to know your limits.

Cheers Eights & Weights!