BodyRock Lose The Pooch Workout Series: Workout #3
December 09, 20143 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 310 Plank to Elbows
Begin in the top of a pushup position with hands directly beneath your shoulders.
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.
Keep the leg elevated and repeat the movement.
20 Mountain Climbers
Start the exercise by lying face down on the floor.
Straighten out your arms and then touch your knees down to the ground or floor.
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.
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.
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.
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
Start by lying flat on your back on a mat with your arms by your sides and your palms down.
Extend your legs fully out with a slight bend in your knees.
Lift your heels about 6-12 inches off the floor.
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
Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
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.
Hold for 40 seconds and lower back down.
50 Heel Touches (each heel)
Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
With your arms on your side raise your shoulders slightly off the ground.
Using your abs rotate your right hand down to your right foot and then back up.
Then do the same thing with your left hand.
Alternate back and forth for the desired amount of repetitions.
For more workout challenges, including diet tips, double click on the image below:
Sign up to get articles like these delivered right to your inbox.
Shipping & Delivery
Fast, 2 Day Shipping. We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
Returns & Exchanges
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.