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BodyRock Lose The Pooch Workout Series: Workout #3

December 09, 2014 3 min read

Get ready to bust your gut with this 5 part workout series that targets your upper & lower abs! Complete the following exercises for 3 sets of the prescribed amount of reps. Workout 3 10 Plank to Elbows ForSia-12 ForSia-15  
  1. Begin in the top of a pushup position with hands directly beneath your shoulders.
  2. Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you.
  3. Keep the leg elevated and repeat the movement.
20 Mountain Climbers ForSia-40 ForSia-39
  1. Start the exercise by lying face down on the floor.
  2. Straighten out your arms and then touch your knees down to the ground or floor.
  3. Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  4. Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  5. Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  6. After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
30 Second Flutter Kicks ForSia-31 ForSia-32
  1. Start by lying flat on your back on a mat with your arms by your sides and your palms down.
  2. Extend your legs fully out with a slight bend in your knees.
  3. Lift your heels about 6-12 inches off the floor.
  4. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.
40 Second Supermans ForSia-33 ForSia-34
  1. Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  2. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
  3. Hold for 40 seconds and lower back down.
50 Heel Touches (each heel) ForSia-46 ForSia-47
  1.  Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
  2. With your arms on your side raise your shoulders slightly off the ground.
  3. Using your abs rotate your right hand down to your right foot and then back up.
  4. Then do the same thing with your left hand.
  5. Alternate back and forth for the desired amount of repetitions.
For more workout challenges, including diet tips, double click on the image below: URLSmall

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