The GetKristenFit Summer Shape Up 28 day high intensity workout challenge
Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July!
Some of the workouts will be posted here, but most will go out to program particpants via e-mail. To join the program e-mail Kristen@getkristenfit.com !
28 Day Challenge Workout #17
“7 minute 6 pack abs with mini bands”
Get ready to burn up those abs with a side of glutes/ outer thighs 🙂 Burn baby burn! This core workout is a perfect finisher for a strength workout. After lifting (think core exercises like dead lifts, front squats, pull-ups and overhead presses), crush this ab session, then finish with some interval training for the ultimate fat burn!
You should have 3 bands to progress through. The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).
Complete the following exercises in circuit:
1 minute mini band bicycles (band 2 inches above knees)
1 minute side lying oblique crunches, elbow to knee (30 seconds each side, band 2 inches above knees)
1 minute side lying oblique crunch pulses, pulse top half (30 seconds each side, band 2 inches above knees)
1 minute side lying oblique v-up’s (30 seconds each side, band on ankles, keep feet hip width apart)
1 minute leg raises (band on ankles, keep feet hip width apart)
1 minute full body crunch into 45 degree extension (band on ankles, elbows to knees then shoot legs straight out at 45 degrees)
1 minute high plank feet walk outs (band on ankles, alternate stepping out with right out with left and in, then out left out right)
1 minute high plank shoulder taps (band on wrists/under palms, tap hand to opposite shoulder, keep hips still)
Finish your fat burning session with some sprints to really get those abs to pop:
Complete 7-12 rounds of 20 second all out sprints w/ 1 minute recovery in between. (sprint then walk back to finish or on treadmill)
Can’t run? Substitute any high intensity cardio option (should be anareobic by the end of 20 seconds)
No bands yet?