Entries by Jessie Beard

Fitolution Exercise #4 and Habit #4

Welcome to Exercise #4 of the Ab Challenge and to Habit #4.
  Exercise:  VERTICAL TOE TOUCHES INSTRUCTIONS:   Step 1 Starting Position: Lie flat on your back on the floor / mat with your knees bent and feet flat on the floor. Your arms are by your sides. Brace your abdominal muscles to stabilize your spine. […]

Fitolution – Exercise #8 and Habit #8

Welcome to Exercise #8 of the Ab Challenge and to Habit #8. Did you know your back is part of your core? No worries . . . today’s exercise throws your “back” into the mix. This exercise works the back when you stabilize yourself on the stability ball.  Your torso is challenged by having to work against […]

Fitolution – Exercise #7 and Habit #7

Welcome to Exercise #7 of the Ab Challenge and to Habit #7. Exercise: Supine Spinal Twist with Rib Grab and Progressions ·     Step 1 Starting Position: Lie on your side on a mat with your legs and feet stacked. Both knees are bent to about 90 degrees and the knees are tucked up toward the hips. Your […]

Fitolution – Exercise #6 and Habit #6

Welcome to Exercise #6 of the Ab Challenge and to Habit #6.  Exercise: Kneeling Hay Baler a/k/a Woodchopper One leg up on the foot and the other back on the knee.  Hold a medicine ball in both hands near the hip of the rear leg.  Twist through the trunk and shoulders to bring the ball across the body […]

Fitolution – Exercise #5 and Habit #5

Welcome to Exercise #5 of the Ab Challenge and to Habit #5.  Exercise: “Stir the Pot” on a Stability BallKneeling behind a stability ball, lean body forward at a 45-degree angle and rest elbows on the top of the ball. Keep stomach muscles tight and elbows pushing up from the ball directly under the shoulders.  It’s important to maintain a straight […]

Fitolution – Exercise #3 and Habit #3

Welcome to Exercise #3 of the Ab Challenge and to Habit #3.
 Today you are going to work on the obliques.  Exercise: Side Riser Plank This plank variation is a hybrid of a side forearm plank and a high plank. Begin with the high-plank set-up (see below). Lower down onto the right forearm and spin the legs so […]

Fitolution – Exercise #2 and Habit #2

Hello friend, Welcome to Exercise & Habit #2 of the Fitolution Ab Challenge.  Exercise:  Reverse Crunch  Step 1 –  Starting Position: Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale. Engage your abdominal/core muscles to […]

Fitolution – Day #21

Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21. EXERCISE: Bringing a bonus exercise back from a previous challenge . . . MANMAKER  TARGETED BODY PARTS –Chest, shoulders, triceps, biceps and abs    INSTRUCTIONS – Start in push-up position with the dumbbells beneath your shoulders […]