Week #4 (Final Week) Slappy and MC's Ab Challenge

Week 4 workouts provided by Pandajenn19 

Everyone gather around for the Last week workout!  Not letting you slack on the last week!  This is your chance to make your body HURT!  We went all out and Recruited  Pandajenn19 and she was ready to take this week to the EXTREME for us!

 Thanks Panda!! 

Find out how brave you are!  We have taken the workouts she provided and broke them up into 3 groups.  These are designed to work as 1 full workout but if its too intense to start off with all 9 exercises, try taking one from each Group to make sure you work your full abs.  Try alternating the workouts throughout the week to see what suits you best!

Remember these will be challenging but that’s what we are here for, Right??????  So get up and make those abs hurt!

Everyone be ready to take measurements and see results on Sept. 30th when you wake up that morning, after you go “potty” and before you eat, to get the most accurate results. 

I want everyone giving their 110% on this week!!!!!

Lets do it!

***You may want to print these out for safe keeping and easier to read***

 Group A- Lower Body workouts

Double Leg Raise

Lay prone on floor, with hands at sides.  If extra support needed for lower back, place hands underneath tailbone to slightly elevate.

Keep both legs straight throughout exercise.

Keep legs squeezed together and feet together. 

Raise feet and legs up towards ceiling, to a 90 degree angle. 

Lower back to approximately 6 inches above ground. 

Repeat 20 times.

*Do not allow legs to touch the ground until all reps completed.

 Alternating Leg Raise

Lay prone on floor, with hands at sides.  If extra support needed for lower back, place hands underneath tailbone to slightly elevate.

Keep both legs straight throughout exercise.

Raise right leg to a 90 degree angle.

Raise left leg to approximately 6” above ground.

Slowly lower right leg and simultaneously raise left leg, scissoring legs, until they have traded positions.

Repeat 30 times.

*Do not allow legs to touch the ground until all reps completed.

 Single Leg Raise with Lower Leg Elevated

Lay prone on floor, with hands at sides.  If extra support needed for lower back, place hands underneath tailbone to slightly elevate.

Keep both legs straight throughout exercise.

Raise right leg approximately 6” off ground and hold stationary.

Keeping the right leg still, raise the left foot/leg towards ceiling to a 90 degree angle.

Lower left leg back to approximately 6” off ground.

Repeat with left leg 20 times.

Switch legs and perform 20 reps with left leg stationary and right leg moving up and down.

* Do not allow legs to touch the ground until all reps completed.

  Group B- Upper and Lower Body Combo Workout 

Curl-Ups

Lay prone on floor, with hands stretched out over head, on floor.

Slowly curl spine upwards and inwards, reaching hands up and over toward feet.

Slowly uncurl spine, allowing hands to come back over head until fully prone once again.

*Do not use upper body momentum.  Slowly pull into curl with abdominal muscles, without throwing hands forward to fling the upper body into movement.

Repeat 20 times

 V-Ups

Lay prone on floor, with hands stretched out over head, on floor. 

Bending only at the waist, raise upper body and lower body simultaneously to form a large V.

Lower upper body and lower body simultaneously back to the floor.

Repeat 15 times

 Isometric V Sit

Sit on floor with spine straight and tall, legs bent in front.

Slowly walk feet back towards seat, tipping upper body backwards to find the point of balance on the tailbone. 

Lift legs into V position, keeping knees straight (alternative to have knees bent, lower legs parallel to floor)

*Do not hold on to floor or legs, keep hands neutral in air

Hold for 60 seconds

 V Crunch

Lay prone on floor, hands behind head.

Keeping legs and feet squeezed together, bring legs up to a 45 degree angle with floor.

Draw knees in towards chest while simultaneously lifting shoulders off ground, crunching entire body inwards.

Release shoulders back to ground while simultaneously pushing knees back to straight leg position, legs back to 45 degree angle with floor.

Repeat 20 times

   Group C- incorporates Obliques with Upper and Lower 

V Twist

Assume position for Isometric V Sit.

Grasp a medicine ball or other weighted object with both hands. 

Turn upper body to right side, reaching over and tapping medicine ball on the floor to the right.

Draw medicine ball across body while twisting to the left side, reaching over and tapping medicine ball on the floor to the left.

Repeat all 20 times.

 Twisted V Crunch

Lay prone on floor, hands behind head.

Keeping legs and feet squeezed together, bring legs up to a 45 degree angle with floor.

Begin to draw knees in towards chest while twisting, pushing knees at an angle to the right side of chest, feet together pointed out towards left.

At the same time, lift shoulders off ground, reaching right arm across body to touch feet which are now pointed out towards the left.

Return right hand behind head, lower shoulders back to floor, and push knees back to straight leg position, legs back to 45 degree angle with floor.

Repeat to opposite side: knees to left side of body, feet to right side, left arm twisting across to touch feet on right.

Repeat all 20 times.

BUMP!!!!! 

Ok guys, I've uploaded pictures to my journal to go along with all of these instructions.  So, if you aren't sure how to perform each exercise, just head over to my journal for the visuals!

:)

Ooh!  I'm focusing on the lower body Group A things - my lower abdomen is my trouble spot and these will get those muscles screaming for mercy!  Thanks!

The pics are awesome, and these are going to really challenge me.
Week 4 - Here we come!

so what exercises are YOU doing?????  I have done a few of these but today I am going to work them all into one workout- the way Panda meant for them to be!

We had over 30 people when this challenge started, who has been strong enough to stay with us during the month??????

I have been strong enough :) I am still here....anyone else?

Did my routine scare everyone off?  :p 

anyone still around?  These exercises  are awesome!!!

 

Im going to hunt everyone down for the end of the month measurements! :)

LOL - my measurement around the waist might be off today due to circumstances beyond my control i.e. I was born female - but I can tell you that my tummy definitely looks flatter and I can see tone on my upper abs!!  Woohoo!!  My jeans fit looser - the scale says...you are the same, my clothes and naked body say otherwise!!  Loving Turbo Jam and Turbo Abs - highly recommend them both - thanks Mary Catherine!!

Aw, thanks, anewdawn :)
I am so glad you like Chalene and the Turbo Jam series.
For those of you who have been in this challenge from Week 1, the exercises I have (the Turbo Twist and Zig Zag) are both from Turbo Jam.
I am a huge fan.
Mainly because they are STANDING ab routines AND ground work, so you can actually get up off the floor :)

Even if you don't lose the inch(es) you are hoping to, don't despair.
We will keep this challenge going and we can all make it our goal to keep at it during the winter months.
Bathing suit season - HERE WE COME :)

Have a super weekend everyone and don't forget to measure on Monday morning (first thing, as Slappy suggested before :)

MC

I'm still exercising - just not spending as much time in the forums as usual this week.

Looking forward to Monday's measurement - any loss is a good one! 

As of Friday :

Waist - 27

Hips - 34!! 

I want to keep this going to - my goal is to lose another inch and then re-assess!!

I lost 1.5 inches the month of September off of my waist and my hips! My final measurements are: Waist: 34.5 inches Hips: 42.5 inches YEA!!! Thank you for all your work in putting together this challenge. I am going to continue the exercises in October (why stop a good thing now). I am feeling much stronger and very proud of my accomplishment. Thank you! Smiles, Dacia