Happy Flex Friday!! .
Week 1 of my 4 week prep week is done! My original plan to squeeze in 2-3, 20-minute cardio seshes was quickly squashed by time and just pure soreness and fatigue of my lower half. So I’ve changed up my plan a bit 👇🏼
Monday: Lower Body + 10-minute HIIT Sprints
Tuesday: Upper Body + Abs
Wednesday: Lower Body + Mobility
Thursday: Upper Body + 10-minute Hills, Stairs or Bodyweight HIIT
Friday: Lower Body + 10-minutes LISS
If I feel the need to stretch more and cardio less, I will, and focus more on nutrition to lose the unwanted Boston gains before moving to actual wanted gains. It’s all about listening to my body and making sure I’m properly recovering. It’s important to note though, a bit of cardio post lifting is actually good for recovery as it increases blood flow to the muscle fibers that need repaired. So is a massage 😉
Now on to this week’s Flex Friday vid. I looooveee a good core workout, but I personally have a hard time finding a good Ab circuit that leaves me feeling accomplished. I need it to burn 🔥 Otherwise, I feel like it was a waste of time. 🤷🏻♀️
Here’s one that does just that...burn. And I love that it can all be done on the bench. No moving from one spot to another. 🙌🏼
Move 1: Reverse crunches x 25
Move 2: Alternating leg lifts with weight x 15 each side
Move 3: Boat crunches x25 (I gotta work on my vid lengths being consistent 🤣)
Do one move after the next with little rest in between moves. Rest after the circuit is complete. Repeat 2 more times for a total of 3 circuits.
Let me know if you give it a try! ✌🏼
@thesplitplate #flexfriday #workout #fitness #nutrition #abs #circuit #core #coreworkout #benchworkout #gym #gymlife #fitnessaddict #workoutvideo #health #fitnesstherapy - 2 days ago