ABril Challenge Workouts Week 4: April 22nd - 30th

WEEK #4: April 22ndApril 30th

#22:  9 Rounds:

10 seconds StrongFirst Plank

10 seconds REST

#23: 3 minutes of Dead Bugs

#24:  2 Rounds:

12 T-Plank Rotations (6 per side)

16 X-Situps  (8 per side)

#25: 2 minutes to perform as many Situps  as possible

#26: 3 Rounds:

40 seconds Windshield Wipers (Floor)

20 REST

#27: 1 Round

10 Bird Dogs  (per side)

20 Hollow Rocks

30 Glute Bridges

#28: 4 minute Tabata (20 seconds WORK, 10 seconds REST)

X-Situps

#29:  One Round:

1 minute Hollow Body Hold

Rest 30 seconds

1 minute Spiderman Plank

#30: 12 Rounds:

10 seconds StrongFirst Plank

10 seconds REST

ABril Challenge Workouts Week 3: April 15th - 21st

#15:  3 Rounds:

15 Spiderman Plank  (per leg)

15 Glute Bridges

 

#16:   3 Rounds

30 seconds Hollow Body Hold

30 seconds REST

 

#17:   3 Rounds:

20 Suitcase Crunches

30 seconds REST

 

#18:   3 rounds:

30 seconds Situps

30 seconds Pushup-to-Plank

30 seconds rest

 

#19: 4 minute Tabata (20 seconds WORK, 10 seconds REST)

Sit Throughs

 

#20: 50 V-ups

 

#21:  3 rounds:

20 Scissors (per leg)

 

10  X-Situps

ABril Challenge Workouts Week 2: April 8th - 14th

WEEK #2:  April 8th – April 14th

#8:  3 rounds

30 seconds Pushup-to-Plank

30 seconds Supine Bicycle

#9:  2 Rounds:

60 seconds Situps

30 seconds Rest

#10:   Complete the following

100’ Traveling Plank

#11:   Complete the following

30 V-ups

20 Mountain Hoppers  (each leg)

10 Side Plank with Leg Lift  (5/side)

#12:   2 Rounds:

25 Suitcase Crunches

10 Plank Jacks

#13:  2 Rounds:

40 seconds Side Plank (left)

20 seconds REST

40 seconds Side Plank (right)

40 seconds REST

#14:  40 V-ups

It's Back! The ABril Challenge starts tomorrow!

ABRIL CHALLENGE 2019

Summer is coming! It’s time to strengthen that midsection and get ready for hot weather and vacations! The ABril Challenge will help you develop a stronger core, improve your posture and build a midsection you can be proud to bare at the beach this summer!

The Rules:
Beginning April 1st (no joke!) and continuing through April 30th, the ABril Challenge workouts for each week will be posted here. The first week of workouts are featured at the end of today's post. You can also go to the Smugs Fitness Instagram Feed (@smugsfitness) and the Smugs Fitness Facebook Page (www.facebook.com/smugsfitness) each day for a video demonstration of the workout. You are encouraged to complete one workout each day, but fear not if you miss a day, you can always do it at a later time during the Challenge as long as it is done prior to 11:59 PM on April 30th.

Upon completion of each workout, log your result using the following Google Spreadsheet. 

ABRIL CHALLENGE 2019 TRACKER

WEEK #1: April 1st – April 7th

#1: 6 Rounds:

10 seconds StrongFirst Plank

10 seconds REST

#23 Rounds

30 seconds Leg Drops

30 seconds REST

#3: 6 Rounds

20 seconds Side Plank with Hip Dip  (alternate sides each round)

10 seconds REST

#4:  Complete 4 rounds of the following

30 seconds Suitcase Crunches

15 seconds REST

#5:  Complete 4 Rounds:

10/10 Dead Bugs

10/10 Bird Dogs       

#6: Complete 3 Rounds:

30 Scissors (per leg)

30 seconds REST

#7: 30 V-ups

 



 

21 Days to Turkey 2018!

We have a challenge for the Smugs Fitness family as we head into the holiday season. We're encouraging every member of our community to work on one aspect of nutrition between November 1st and November 21st leading up to the Thanksgiving Holiday! Simply pick a goal, drop us an email to let us know you're participating so we can add you to our accountability sheet, and start your holiday season off on the right foot with nutritious foods.  The possibilities are endless, so do what works best for you and learn more about how your body responds to food. 

Some examples include:

Adding more protein

Consistently eating X meals each day (you decide or experiment with how many meals work best for you)

Eating 5-7 servings of vegetables a day

Eliminating one bad food or drink habit (diet soda, anyone?)

Tracking food/drink intake

Eliminating processed foods

Eliminating processed sugar/sweets

Adding healthy fats

Eliminating unhealthy snacks

Slowing down when snacking and being mindful of what you are eating

We look forward to hearing about your goals and encouraging you over the next 3 weeks! The challenge starts Thursday...who's in?

ABtober Challenge 2018 Week #5: 10/29-10/31

This is it! The last 3 days!

MONDAY AB-tober #29:

50 Pushup-to-Plank

TUESDAY AB-tober #30:

75 V-ups

(thanks to Lieutenant Gentry for the suggestion!)

WEDNESDAY AB-tober #31:

15 Rounds of:

10 seconds Hardstyle Plank

10 seconds REST

ABtober Challenge 2018 Week #4: 10/22-10/28

MONDAY AB-tober #22:

2 Rounds:

1 minute Russian Twists(use any object that you have)

30 seconds REST

TUESDAY AB-tober #23:

3 rounds:

30 seconds Side Plank with Leg Lift( right)

30 seconds Side Plank with Leg Lift (left)

30 seconds REST

WEDNESDAY AB-tober #24:

60  V-ups

THURSDAY AB-tober #25:

3 Rounds:

40 seconds Spiderman Plank, 20 seconds Rest

FRIDAY AB-tober #26:

Complete as many rounds as possible in 3 minutes

12 X-Situps

6 Plank Jacks

SATURDAY AB-tober #27:

For 4 minutes, alternate between the following two exercises

30 seconds Flutter Kicks

30 seconds Sit Throughs

SUNDAY AB-tober #28:

3 Rounds:

30 seconds Hollow Rocks

30 seconds REST 

ABtober Challenge 2018 Week #3: 10/15-10/21

MONDAY AB-tober #15:

2 Rounds each person!

1 minute of Partner Leg Throwdowns

(No partner, no problem…do 1 minute of Leg Lifts instead!)

TUESDAY AB-tober #16:

3 Rounds:

30 seconds Side Plank(right), 15 seconds REST

30 seconds Side Plank (left), 15 seconds REST

WEDNESDAY AB-tober #17:

1 minute T-Plank Rotations

1 minute MAX Rep Situps

THURSDAY AB-tober #18:

45 V-ups

FRIDAY AB-tober #19:

2 Rounds:

1 minute Bird Dogs

1 minute Dead Bugs

SATURDAY AB-tober #20:

3 rounds:

30 Mountain Hoppers (each leg is 1/2 rep)

30 seconds REST

SUNDAY AB-tober #21:

For 3 minutes, alternate between the following two exercises

30 seconds Windshield Wipers (Floor)

30 seconds Glute Bridges

ABtober Challenge 2018 Week #2: 10/8-10/14

MONDAY OCTOBER 8th:

Complete as many rounds a possible in 3 minutes

4 X-Situps (2/side)

8 Situps

TUESDAY AB-tober #9:

For 4 minutes, alternate between the following two exercises

30 seconds Windshield Wipers (Floor)

30 seconds Pushup-to-Plank

WEDNESDAY AB-tober #10:

Accumulate 100’ of Traveling Plank

THURSDAY AB-tober #11:

12 Rounds of:

10 seconds Hardstyle Plank

10 seconds REST

FRIDAY AB-tober #12:

Accumulate 3 minutes of Hollow Body Hold

SATURDAY AB-tober #13:

For 4 minutes, alternate between the following two exercises

30 seconds Glute Bridges

30 seconds Flutter Kicks

SUNDAY AB-tober #14:

3 rounds:

25 Suitcase Crunches

10 Plank Jacks

ABtober Challenge 2018 Week #1: 10/1-10/7

MONDAY OCTOBER 1st

9 Rounds of:

10 seconds Hardstyle Plank

10 seconds REST

TUESDAY OCTOBER 2nd

Complete as many rounds as possible in 3 minutes:

5/5 Sit Throughs

10 Situps

WEDNESDAY OCTOBER 3rd:

3 Rounds

30 seconds Pushup-to-Plank

30 seconds REST

THURSDAY OCTOBER 4th:

For 4 minutes, alternate between the following two exercises

30 seconds Superman Hold

30 seconds Hollow Body Hold

FRIDAY OCTOBER 5th:

25 V-ups

SATURDAY OCTOBER 6th:

Accumulate 3 minutes of  T-Plank Rotations

SUNDAY OCTOBER 7th:

3 rounds:

20 Leg Lifts

30 seconds REST

 

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