Thursday, April 29, 2010
KRYPTONITE...and how to have abs like Superman
Ok, Let’s talk rest and recovery FIRST!....I cratered this week…yes, somebody hid kryptonite in my office.
I am not formally in a training cycle…thus….I have no training schedule. For 17 straight days I hammered…hard…including running a ½ marathon hard following a one hour spin class (multiple times)…and pushed the lactic acid threshold harder than I should have. Throw in the hour long boot camps, sessions with a personal trainer…2 hour trail runs…I did not realize that I had not taken a day off to recover…17 straight…17 WHAT THE…Never in my right mind would I have set up a training schedule to do such a thing. So on Tuesday this week, the house of cards came down…all the signs of over training…high heart rate, high blood pressure, fatigue and on Wednesday, the “depression like” mood set in…if you know me…I am hardly ever down…but on Wednesday, questioned everything…You have got to rest…God rested on the 7th day…You have to rest…so for 2 straight days, I slept in and did nothing workout wise…two whole days in a row…and my peeps know that is asking a lot…it was a good thing.
So on to a core workout…and mainly on the abs…
I like to combine about 4 exercises…performed back to back…in sets…and I like to do 4 to 5 sets…
For example: I would start out with 25 normal crunches, followed by 15 leg lifts, then 30 “bicycles” and then a minute plank…no rest between each exercise and only about 15 seconds between sets…then do 4 to 5 sets…do you follow? Your abs should be screaming my the end of the 4th set and the 5 set takes you to “Superman” realm. I LOVE THIS STUFF!!!
So I have posted either pics or very brief videos of the exercises demonstrated…except for the crunches…everybody knows how to do crunches.
The leg lifts:
The bicycle (actual exercise starts 44 seconds into vid:
The plank: side note – I like to be in the push up position rather than on the elbows as this engages the shoulders. I also like to lift one leg off the floor for 30 seconds then switch legs for the next 30 seconds as this engages the obliques…If you point your toes in, this engages the quads too…all good stuff…as you improve, these variations will make it more challenging.
Have Fun…and RUN ON…and REST OCCASSIONALLY TOO!