November 07, 2013
5 Move Ab Challenge
How does it work? You'll perform 20 reps of a mountain climber variation, and then move on to the next variation. Continue like this until you've finished all 5 MOUNTAIN CLIMBER = 20 Reps Standard pushup position. In one smooth motion, bring your right knee toward the right side of your chest. Then bring your left leg forward while extending your right leg back. Avoid any lower back movement throughout the exercise. Continue alternating your knees to your chest. SPIDER CLIMBER = 20 Reps Standard pushup position. In one smooth motion, bring your right foot to the outside of your right hand. Then bring your left foot forward next to your left hand while extending your right leg back. (The form below in the video is....sub par at best. But it gives you the idea without having to watch a 4 minute tutorial) DIAGONAL MOUNTAIN CLIMBER = 10 Reps each side Perform a standard mountain climber, but bring your knees to your left elbow with each rep. Repeat with the right elbow. This is just like the regular mountain climber, but shoot BOTH knees to one elbow for 10, and then repeat on the other side. CROSS-BODY CLIMBER = 20 Reps alternating Perform a standard mountain climber, but bring your right knee toward your opposite (left) elbow. Then bring your left knee toward your right elbow while extending your right leg back. (Again, seems similar to diagonal, but this will be Right knee to left elbow, Left knee to right elbow - repeat for 20) SIDE-TO-SIDE CLIMBER = 20 Reps Get down on your hands and knees, straight back. You're going to jump with both feet together to the left - back to centre - to the right - back to centre. That's one rep. In the video, he's adding an additional crunch. Beginners - just stay straight. If you want more - go for that crunch and tuck your knees up to a 45 degree angle when you jump left & right.
Do this 5 move challenge every day for a week. You are working to go as FAST AS YOU CAN with proper form. Try and beat your time & post your improvements in the comments!
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