Fitolution – Exercise #1 and Habit #1

Back by popular demand, Fitolution – Ab Challenge. Some exercises will be the same as before.  Some will be different.  We are starting with one of my personal favorites.  


Exercise #1:

The Bicycle Crunch 

For today, you will complete 3 rounds of 10 each side. Only resting 30 seconds in-between each set of 10 (or 20 total). 

Bicycle crunches can be done anywhere.

Benefits: Activate the rectus abdominus, transverse abdominis and obliques … a total-abdominal exercise.

  • Lie on your back and place your hands behind your neck, lightly supporting your head.
  • Twist to bring your right elbow to your left knee, keeping the right leg elevated off (but low to) the ground.
  • With control, twist and switch legs.
  • Keep this movement slow, controlled and pause during each twist to emphasize oblique involvement. 

REMINDER: All the Ab work in the world won’t make those abs POP until your nutrition is dialed in.  Don’t be strict . . . be SMART.  

Need help with nutrition, visit my website here ====>>  for free tips, information and recipes.

Habit #1:

For this Challenge we are going to throw in habits for you to practice.  Today’s habit,

What’s your “5 minute action”?

Pick ONE change you want to make to your health and nutrition.  Break it down into very, very small pieces. Choose one teeny, tiny, easy piece. Something you can do today, in about 5 minutes. What’s your “5-minute action” for today? 

Strength or Cardio:

Mondays, Wednesdays, Fridays are strength days.
Tuesdays, Thursdays, Saturdays are cardio days.
If you don’t have a solid strength exercise plan, the following plan is effective.

Beginner
10 Pushups
10 Crunches
10 Deadlifts
10 Jumping Jacks or Side-to-Side Hops
Rest 1 minute then repeat for 3 rounds.

Intermediate
15 Pushups
15 Crunches
15 Deadlift
15 Jumping Jacks or Side-to-Side Hops
Rest 30 seconds then repeat for 3 rounds.

Advanced
25 Pushups
25 Crunches
25 Deadlifts
50 Jumping Jacks
Repeat for Round 2.  
Take 30 second rest.
Repeat for 3rd round. 

As always, I’m just one-click away.