I don’t know about you but I’m always on the hunt for new abdominal workouts. I tend to work my abs at the end of my strength workouts and by that time I’m usually looking to get out of the gym and well, that makes skipping the core work pretty enticing. That’s why I love to try different exercises and new routines so I have something to look forward to as oppose the the standard stability ball crunches and leg lifts.
Given that, I put together some of my all time favorite moves for this 4 minute ab workout video and I hope it gives you some new things to try with your workouts. I was sore after one time through but feel free to repeat it once or even twice… I know you hard cores (pun intended) are out there;)
Some say the best things comes in threes…well in today’s printable workout I say the best things come in fours! This workout is broken into four simple sections with four exercise in each section so naturally, I’m calling it the 4×4 workout. You only need a pair of dumbbells making this a great at home workout and (bonus) it can be done in under 20 minutes. You’ll work cardio, then strength, another cardio section and finally abs for a total body, heartpounding, muscle toning workout. In less time than it takes you to watch an episode of Modern Family, you’ll do something great for you, your mind and your body:)
You can print the workout with descriptions plus beginner and advanced modifications here 4×4 workout.
Beginner: 30 seconds per move, go through once, take as many breaks as you need
Intermediate: 45 seconds per move, go through 2x, take shorter breaks between exercises and longer breaks between sections
Advanced: 60 seconds per move, go through 3x, take breaks only b/w the sections
Crazy Animal Exerciser:) : 60 seconds per move, go through 4x, take breaks only b/w the sections
These are some of my favorite abdominal exercises and to do them you only need…paper towels! Kinda strange I know but the paper towels increase the intensity and effectiveness of the exercises so you’ll definitely want to try them out. If you have a set a Valslides those will be perfect as well. Each exercise is pretty tough so you don’t have to do very many reps to get the benefit. Try do add these into your current abdominal routine or do the whole workout 2-3 times per week and say good bye love handles and hello flat abs!
So after you go “INSANE” well then you have to go to the “ASYLUM”, right?…Well, that’s exactly where Beachbody’s follow-up to the super popular “Insanity” workout will take you. This new set of DVDs from the makers of P90X takes the hardcore cardio from “Insanity” and adds some strength training moves and pull-ups from P90X for a killer total body workout system.
COMING SOON… SPECIFIC REVIEWS OF EACH DVD WORKOUT!
Insanity: Asylum is SUPER INTENSE and includes 6 DVDs total with 3 cardio workouts, 1 strength workout and 1 stretching/recovery workout. The system comes with an agility ladder ( like the ones used for NFL drills) and a jump rope and you just need to add dumbbells, resistance bands and a pull up bar. ( Don’t worry, there are optional exercises is you don’t have a pull up bar).
The workouts use lots of one-minute long intervals, super intense plyometric drills, jump roping and lots of compound upper and lower body strength moves. Oh yeah, and hardly any recovery. All the DVDs have both cardio and strength elements so you always get a full workout in about 45 minutes.
Triceps, shoulders and especially your back… this workout will shred your upper body
While there aren’t any isolated abdominal workouts the plyos and sports drills will really work your core and totally tone your abs
The plyos shape and tone your legs and give your booty a nice boost
The workouts are short (LOVE THIS) but also super intense so you burn tons of calories in a short amount of time
These are some of the most intense at home workouts on DVD
The DVD set comes with hybrid calendars if you want to combine Asylum with Insanity or P90X
Asylum is really fun, challenging and the exercises are new and different so you never get bored
You are bound to lose inches and get totally toned
Insanity was heavy cardio and P90X was heavy weights…Asylum is a really nice combo of both cardio and weights
I used this workout before my wedding and LOVED my toned arms and smaller waistline!
Asylum is definitely for advanced exercises, no doubt. If you’ve ever turned your nose up at at-home workouts you have to try these DVDs…they will kick your butt! The workout also is perfect to follow-up to P90X or Insanity. It’s great for anyone short on time, who wants to workout at home and who doesn’t want to compromise on intensity.
Valerie Waters is famous for whipping Jennifer Garner’s body into shape after each one of her adorable babies and Waters also helped Garner get her amazeballs body for her role as Syndey Bristow in Alias. (Even though the show has been off the air for a while we all still remember how amazing Jen looked.) Waters has been personal trainer to super fit celebs like Jessica Biel, Kate Beckinsale, Bradley Cooper, Charlize Theron, Jennifer Lopez and Poppy Montgomery just to name a few.
One of Waters’s training secrets for her celeb clients is a piece of fitness equipment called the “VALSLIDE”. It’s simply an oval piece of plastic with foam padding on top but this thing will kick you butt! It’s designed to slide on carpet and wood floors adding intensity to each and every exercise.
WHY I LOVE THEM
This totally ups the intensity and calorie burn of any exercise without having to increase your weights or add time. Ditch the dumbells and place the Valslide under one foot for sliding reverse or curtsey lunges or place it under your hands to make pushups harder.
They are one of the the cheapest most effective pieces of fitness equipment for your abdominals. Slide it under your feet in pushup position for mountain climbers that will totally tone your abs.
Valsides are lightweight and portable so you can take your gym with you any and everywhere. Oh yeah and you can you them to actually get a good workout in your living room.
P.S. check back for a video with some of my favorite Valside exercises!