ABStober – Day 31!!!

Guys it’s the day day of our ABStober challenge!!

Day 31
31 crunches
31 reverse crunches
31 double crunch (lift hips & scaps)
31 heels to ceilings toe taps
31 leg raises
31 R side leg raises
31 L side leg raises
31 (per side) bicycles
31 (per side) cross body snaps
31 jack knives (!!!)

Hope it was a successful challenge!!
Xo- Mia

ABStober Day 30

WOW!!!

Guys, I cannot believe that we’re on the second last day of October/ABStober already?!

Man!! This month has FLOWN by. Happy CHOOSEday, everyone!! In light of the Choose-tastical nature of this day, I am giving you some options for the workout as well!

Day 30

Option A – 4x

• 1 min plank
• 1 min crunches
• 30 sec scissor legs
• 30 sec leg raises
• 1 min plank
• 30 sec bicycles
• 30 sec jack knives
• 1 min plank

Option B – 4x

• 1 min plank
• 1 min reverse crunches
• 1 min scissor legs
• 1 min plank
• 30 sec right side cross body snaps (R hand, L leg)
• 30 sec left side cross body snaps
• 1 min plank

Option C – 2 rounds of each

AND CHOOSE YOUR ADVENTURE!!

xo – Mia

ABStober day 29

More rain… More core work!

Naturally!
Day 29

• 15sec plank
• 20 leg raises
• 30sec plank
• 30 bicycles
• 45sec plank
• 40 scissors
• 1min plank
• 50 crunches
• 1min plank
• 40 open/close scissors
• 45sec plank
• 30 heels to ceiling toe taps
• 30sec plank
• 20 jack knives
• 15sec plank

Repeat 2x

Enjoy!!
Xo – Mia

ABStober Day 27

***Oops*** Apparently Tweet Didn’t Load Properly!!

HERE IS THE REAL ABStober DAY 27 WORKOUT

>>

Day 27

• 30 sec plank hold
• 30 sec knee drop plank
• 30 sec R-side plank hold
• 30 sec R-side plank knee raises
• 30 heels to ceiling toe taps
• 30 sec leg raises
• 30 sec L-side plank hold
• 30 sec L-side plank knee raises
• 1 min plank hold

Repeat 3-4x

>>

Sorry for the delayed post / mistaken blankness!!

xo – Mia

ABStober Day 26

Hey all,
I had the most amazing day today!! TGIF Indeed!!

Taught Spinning for the first time since living in JA; new client did great on her first day; booked another new client who starts Nov 1; had a killer leg workout; plus found a place that makes delicious grilled-fish tacos!!

Anywho, here’s today’s Abs workout!

Day 26

• 1 min plank
• 30sec boat pose hold
• 1 min plank with Spiderman knee raises
• 30sec wide-knee bicycles
• 1 min plank with arm/leg reaches
• 30sec cross-body snap alternates
• 1 min plank jacks
• 30sec open/close scissors
• 1 min plank in/out hops
• 30sec reverse crunch

Repeat 2x

ABStober – Workout Wednesday… on Thursday… Part 1

Yes Yes y’all.. This is part 1 of a Two-Parter.

Due to unforseen issues and car troubles yesterday, I wasn’t able to do any blogging (*on top of a few other things I was unable to do – but I ate clean and got all 3 of my workouts in… #whatsyourexcuse ?).

First things first.. I’m poppa; freaks all the honeys, dummies, Playboy bunnies, those wanting money… (*Whoops! Sorry! Song break down! Any time I use that phrase BIG pops into my head…) Pardon my digression… Let me go on…

First: ABSTOBER!!

Day 24

Being that today was my Training Partner’s birthday, we will use his favorite routine. It’s “simple” but it’s repeated moves, making it high volume.

• 10 alternates of 10 sec Low plank, 10 sec High plank – no break at transition
• 10 alternates of 30 scissor legs, 15 2-leg raises – no break
• 10 alternates of 25 crunches, 50 bicycles (25 per side) – no break
• 10 alternates of 10 sec right side plank, 10 sec left side plank – no break
• 1 minute Air Squats, 1 minute 1-2 lunges (leg alternates) – no break

Repeat 2x

———————————-

Day 25

• 1 minute plank
• 15 straight leg Roll up, Roll down, V-snap
• 30 sec R side plank
• 15 R side snaps (or side crunches, if you cant do them straight legged)
• 30 sec L side plank
• 15 L side snaps (or side crunches)
• 1 minute inverted plank

Look out for Part 2 !!

Videos from the workouts yesterday!

xo – Mia

ABStober – Monday – Tuesday – 1day – 2day!

Hey all!!

My Monday went from 1 workout & 2 clients (planned) to 4 clients, 2 clients and last minute subbed in coaching a swim practice… happy for the work ($_$), but my brain was on E, and the blog got put aside for the final copy.

Here is a 2-for-1! Day 22 & 23

• 15 Straight Legged sit ups
• 15 leg raises
• 15 R-side cross body snaps
• 15 L-side cross body snaps
• 15 Jack Knife

 — AND THEN —

• 20 Knees at 90 heel tap sit-ups
• 20 Reverse crunches
• 20 R-side 1/2 kick out hold (*think freezing your Bicycle crunch)
• 20 L-side 1/2 kick out hold
• 20 Bicycles

Repeat 2-3x

This one was a good one today! Had my client do it after our 6 rounds of Circuits
<< 2min WORK, 30sec REST>>
skipping (alternate rounds of single & double unders)
push ups
squats
pull ups
1-2 lunges
plank knee cross-overs

xo – Mia

ABStober Weekend Update

My ABStober blog pre-sets seem to be haunted, here are the workouts for Fri – Sun!!

Day 19

• 30 sec plank
• 30 sec mountain climbers
• 30 sec side-to-side plank hops
• 30 sec plank
• 30 sec rest
• 30 sec crunch
• 30 sec bicycles
• 30 sec 90deg crunch
• 30 sec side-to-side ankle taps
• 30 sec rest

Repeat 3-5x

—————————————

Day 20

20 reps each, with 20sec rest in between

• crunches
• scissor legs
• reverse crunches
• jackknives
• right side oblique snaps
• left side oblique snaps
• V-sit kick outs (*seated in&outs)
• V-sit bicycles
• V-sit flutter kicks
• bicycles
• heels to ceiling toe taps
• heels to ceiling hip raises
• leg raises
• cross body snaps – left leg/right arm
• cross body snaps – right leg/left arm
• straight leg sit ups
• mountain climbers
• wide-knee mountain climbers
• side-to-side plank hops
• plank knee lift & drops

Repeat 2-3x

—————————————

Day 21

• 7 crunches, 7 90deg crunches, 7 reverse crunches
• 7 cross body snaps (R), 7 cross body snaps (L), 7 jack knives
• 7 hip raises, 7 heel to ceiling toe taps, 7 leg raises
• 7 sit ups, 7 straight leg sit-ups, 7 (2side) bicycles
• 7 (2side) side-to-side plank hops, 7 in&out plank hops, 7 plank jacks
• 7 right oblique crunch, 7 left oblique crunch, 7 (2side) sprinters
• 7 v-sit kick out crunches, 7 v-sit leg raises, 7 v-sit open/close scissors

30sec rest & Repeat 3x

And feel free to throw in the GridIron Circuit workout if you’re watching NFL today!

Enjoy !!
xo – Mia

ABStober Day 18

Thirsty Thursday!!!

It’s Sauna day! I don’t like to move around too much in there – 1) it’s 4ft x3ft x6ft, really isn’t room to! and 2) At 140F, it’s WAY too sweaty/hot to!

Here’s what you can do with “barely any room”

Day 18

• 30sec bear pose plank (*push-up on knees, but hold the knees off the ground)
• 30sec heels to ceiling with toe taps
• 30sec 1-leg hip bridge with L knee crunch
• 30sec 1-leg hip bridge with R knee crunch
• 30sec knees at 90deg side to side ankle touch
• 30sec kneeling L side plank with hip dip
• 30sec kneeling R side plank with hip dip
• 30sec heel-rest V-sit

Repeat 2x

xo – Mia

ABStober Day 17

Workout Weds!!!! #WINSday !!!

It’s “simple” Day 17

3x
{5x
60sec ON / 30sec rest}
+ 30sec additional rest

Round 1 = crunch, scissors, bicycle, jackknife, mountain climbers

Round 2 = plank, r side plank, plank, l side plank, invert plank

Round 3 = reverse crunch, right cross body snaps, leg raises, left cross body snaps, plank jacks

🙂