Murder Your Abs!


10 mins cardio intense warm up

abs routine

Incline crunches front to sides
15×5

Captain chair front leg lifts
20×3

Downward facing twists
20×3

Oblique crunches
100×3

Butt lifts
20×2

standing captain chair twist oblique leg lifts
26x20x15

Chair crunches front to side
40×3

Kneeling downward facing crunches rope cables
60 lbs
20×3

Yoga ball jack knives
10×3

Planks
20×3

xoxo

Kristie

Legs Routine Day 1


I got offered to do some group classes at Powerhouse Gym today.  Looks like I’m going to get re-certified and start training again!  Look forward to it!  That means I want to do the figure bikini contest @ Paradise Cup this November.  TIme to get serious about training and diet.  No more smoking.  And slowing down on the drinking!

10 mins warm up yoga stretches

45 minutes intense interval cardio

60 minutes weight lifting legs

Leg curl + extensions
30 lbs x 30
40 lbs x 20
50 lbs x 10
Burn out 30 lbs

Squat
40 lbs x20
60 lbs x20
80 lbs x15
100 lbs x10
120 lbs x10
80 lbs burnout

Leg press
140 lbs x20
180 lbs x15
200 lbs x10

Hip adduction/abduction
30 lbsx20x3 4 count + explosive

Downward facing twists (hams)
20×3

1 legged lunges
20×3

Butt lifts
25 lbs x20x3

15 minutes floor aerobics legs

10 mins yoga stretches cool down