Day 3 - 30 Day Abs Of Steel Challenge

messy_Missy16 · April 2013

Hey guys!!! It's day 3 of the 30 Day Abs Of Steel Challenge.

Please warm up before performing any exercise (Jog or do some vinyasa rotations) & always remember to cool down/ stretch after every routine.

The exercises today are: Russian Twist, Roll up, Bicycle crunch, low plank, flutter kicks

Russian Twist[Use of the medicine ball is optional ] Video Link:

http://www.youtube.com/watch?v=NeAtimSCxsY

Roll Up Video Link:

http://www.youtube.com/watch?v=VVwR5uEOYA0

Bicycle Crunch. Video Link:

http://www.youtube.com/watch?v=hlcQQdYSJgY

Low Plank. Video Link:

http://www.youtube.com/watch?v=dJH-070x8G0

Flutter Kicks [The higher the kick, the more you work your abs] Video Link:

http://www.youtube.com/watch?v=RcXBNRua2eo

Remember it's 20 of each to give a total of 100. Then the circuit is repeated twice again to give a total of 300.

Try to take 5-10 second breaks only after each set of 20 is done.

GOOD LUCK!!!!!!!!

BeccaBollons · April 2013

Now that was quite an abs workout! All 300 done, although there was a long break after the first 200! My 6 yo daughter has now done 600. She's really getting into it, and can't understand why mummy has tummy ache now!

ScottishMrs · April 2013

I don't have a medicine ball for the Russian twists, so I think I'll replace them with inclined twists on my utility bench (Lean back 45 degrees and twist with my hands behind my head.). I believe it works the same muscles. Good luck with the challenge today everyone!

BeccaBollons · April 2013

I don't have a medicine ball either, but I just used a bottle of water, and held it lengthways using 2 hands. A good tutorial on youtube someone was using a tiny dumbell, so I figured the right action was more important than the weight!

briteyes1002 · April 2013

Looking forward to doing these durring my lunch break.. I really hope my abs look awesome in 30 days

bcattoes · April 2013

For the low plank, how do we count? I'm hoping it's not 20 one min planks. :noway: :laugh:

BeccaBollons · April 2013

For the low plank, how do we count? I'm hoping it's not 20 one min planks. :noway: :laugh:

Flippin heck! I hope not! I just did 20 seconds!

sawiemken · April 2013

I did the other ones for today I felt sick to my stomach for like 2 hours after I did them. I was wondering if that is normal when you go from no ab workouts to 300?

bcattoes · April 2013

Done! I did 20 second planks, and reps of 20 for the others. I don't have a medicine ball so I held the little 7 lb kettlebell I keep in my office for the twists.

I'm really hoping I'm wrong in thinking there is a Turbo Fire ab workout on tonights schedule.

ScullyKel · April 2013

All Done here! I held the planks for 20 seconds each set. Very good workout!

messy_Missy16 · April 2013

Medicine ball and weights are optional, it's the motion that counts. You don't need them, only if you want more of a challenge.

As for the plank, it's 20 seconds to start off with. Everyday i'll increase the time as the challenge continues.

It will hurt/ burn at first, which may make you feel a bit uncomfortable but it isn't supposed to make you feel sick unless you ate soon or right before your workout. Try to avoid eating less than 2 - 3 hours before your workout.

Consuming too much water before & during workout makes me sick as well. Try sipping water during your workout.
Another reason may be that you didn't have enough fuel to workout. So avoid pre breakfast workouts.

And the last thing that i can think of is motion sickness, from looking all over while doing abs.
when doing abs, lock your eyes on a fixed point on the ceiling of your workout area. You will no longer feel sick by doing this as long as you are properly fuelled.

Hope this helps.

aliciadalicia · April 2013

I did the other ones for today I felt sick to my stomach for like 2 hours after I did them. I was wondering if that is normal when you go from no ab workouts to 300?

Ya!!! I was going to ask that. I haven't actually started with the 300. With the squats we went from 50 and increased.

I wish we were doing that with this too, because.... some of us haven't done any crunches in months.... also, from reading around on the internet...it looks like a lot of people get 3-4 days in and quit!

So, that is not encouraging. I don't want to be so sore that I give up all together, so I might do 100 the first week or two. I have done 100 two nights. Simple crunches of course are easier than situps (so maybe I could go longer with crunches)...and I haven't tried these different exercises yet... so I will have to see tonight!!

Good luck, everyone! Also, listen to your body! It might be too much too fast for you!...or you might surprise yourself!

aliciadalicia · April 2013

Good advice!

Medicine ball and weights are optional, it's the motion that counts. You don't need them, only if you want more of a challenge.

As for the plank, it's 20 seconds to start off with. Everyday i'll increase the time as the challenge continues.

It will hurt/ burn at first, which may make you feel a bit uncomfortable but it isn't supposed to make you feel sick unless you ate soon or right before your workout. Try to avoid eating less than 2 - 3 hours before your workout.

Consuming too much water before & during workout makes me sick as well. Try sipping water during your workout.
Another reason may be that you didn't have enough fuel to workout. So avoid pre breakfast workouts.

And the last thing that i can think of is motion sickness, from looking all over while doing abs.
when doing abs, lock your eyes on a fixed point on the ceiling of your workout area. You will no longer feel sick by doing this as long as you are properly fuelled.

Hope this helps.

sawiemken · April 2013

Medicine ball and weights are optional, it's the motion that counts. You don't need them, only if you want more of a challenge.

As for the plank, it's 20 seconds to start off with. Everyday i'll increase the time as the challenge continues.

It will hurt/ burn at first, which may make you feel a bit uncomfortable but it isn't supposed to make you feel sick unless you ate soon or right before your workout. Try to avoid eating less than 2 - 3 hours before your workout.

Consuming too much water before & during workout makes me sick as well. Try sipping water during your workout.
Another reason may be that you didn't have enough fuel to workout. So avoid pre breakfast workouts.

And the last thing that i can think of is motion sickness, from looking all over while doing abs.
when doing abs, lock your eyes on a fixed point on the ceiling of your workout area. You will no longer feel sick by doing this as long as you are properly fuelled.

Hope this helps.

Thanks I didn't think of the motion sickness and I expect sore but I think it is the motion thing, It's got that feel to it. I will try to eat an apple before to see if that will help too I did it all on an empty stomach the day one stuff I did on a full belly and that didn't work well. :sick:

I'm NOT giving up I committed to this and I might not like it but I'll do it till the end.

canadian_bacon · April 2013

Wasn't sure at first if I could do it but I did. Done!

marielaem · April 2013

All done except the plank - arm still in brace.

briteyes1002 · April 2013

All done.. and boy chould I feel the burn.. I felt like my abs where going to pop right out of my stomach.. pull up my shirt to take a look... no luck.. still flab..lol

RayR13 · April 2013

holy working the abs batman!!! but done!!

sawiemken · April 2013

Is anyone logging the exercise in MFP and if so I'm not finding most of them and even when I do it doesn't give me any calories burned and burn I can feel when I was done and well all day so far, deep breathing causes burn right now. :ohwell: