28 Day Laboracay Workout: Day 20

22 April 2014, Comments 0

Screen Shot 2014-04-21 at 10.49.56 PMFor this week, we are going to change our core routine just a little bit by adding a new exercise in place of the standing anti-rotations. We are going to start doing V-sits with rotations to challenge the abdominals even more and to prepare everyone for the last progression which will be the bicycle abs. We will also be progressing the straight leg sit up to a single leg straight leg sit up. Now if you can not do this progression, then just simply go back to the basic straight leg sit up.

How’s everyone doing with their food? Remember, it’s getting closer and closer to Laboracay and now is not the time for you to start binge eating on sweets and too much salt. Especially now that it’s hotter, you might be tempted to get some ice cream. Hold up for at least the next 10 days, and you’ll thank me for it. Take some cold water instead. Same effect.

Here’s the workout:

Core:

Core rolls 12-15 reps

V-sits with rotations  10 per side

Single leg, Straight leg sit up 5-8 reps per side

Power:

Chest Presses or Push ups/weighted push ups/clap push ups 10-15 reps for 3-4 sets

Sprints:

5-10 seconds, Use a 1:5 work to rest ratio for the intervals and then repeat for 5-8 or even 10 sets.

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