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In an effort to the keep the gut monster at bay, you are determined to do 150 crunches a day till the pooch is gone for good.  With all your good intentions, this will just not fly with your body. That extra flap hanging over your pants has nothing to do with a weak core.  That is body fat my friend, and you cannot target fat loss.  

With exercise we want to get the most bang for your buck.  So instead of kickin it old school with the classic crunch, we want to save your spine and burn more calories.  Try out these dynamic movements that not only target your core, but recruit other muscle groups, like shoulders, legs, and the booty.  You’ll get a workout that’s 3 X as good, in half the time.

Complete this set of 5 exercises 3 X through.  We’re going to do 30 reps, or 30 seconds of each this week.

Crunch substitute # 1:  Mountain Climbers:  Place your hands on the ground, and get into a pike position.  Drive your knees up and down, raising your bum high into the air each time.

Crunch substitute # 2:  Spiderman Lunges:  Get into a downward dog pose.  From there take your right leg up so your foot is placed flat on the ground outside of your right hand.  Reach your forehead to your knee, or as close as it will go.  Be sure not to extend your knee over your toe, keep your shins straight.  Alternate your legs each time.

Crunch substitute # 3:  Pendulum: Place your hands on the ground and get into a pike position.  Swing your right leg out to the side, bring it back to the ground, and now swing your left leg to the other side.  Keep the pace quick, and swing those legs way out to the side.

Crunch substitute # 4:  Stability Ball Plank:  For a variation on the classic plank, simply place your shins on the stability ball.  You should be in pushup position with your hands on the floor, straight out from you shoulders.  Be sure to keep your bum up by pulling your pelvis in. (you can also use a stool if you don’t have a ball)

Crunch substitute # 5:  Stability Ball Pike:  Get into the stability ball plank position.  Roll the ball into your body, keeping your legs as straight as possible.  You want your pelvis to be pointing up toward the sky, and will hopefully resemble an upside down V.

It should only take you 15- 20 minutes to complete this set 3 X through.  You will never have to do boring ineffective crunches again.  Keep up with these regularly, and watch the healthier you take shape.


 
 
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If you live in the Salt Lake area, come by and check out a FREE WEEK of classes at SLC Fit Collective. We are located at 1100 East 1597 S, 84105.  The facility runs on good vibes, fun classes, empowering instructors, and a love for true health.

Check out our class schedule and meet our all female staff @ 
http://www.slcfitcollective.com/ 

 
 
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As promised here is today's workout.  For those of you who missed it,  this is what we all looked like today... well this is what we felt like. ;0
If you couldn't make it you missed out, we had a great workout today.  Hope to see you next year!
This is for your mom kelsi. ;)

In honor of how sexy we all were today we'll call todays workout the Brazillian Bombshell workout.

7 minute warm up.

Start by doing belly dance hip circles.

Roll shoulders

Right leg extensions ankle flex and point leg circles.

Jumps with arm swings


45 minutes total body workout.

Bombshell butt

Squat jumps with medicine ball set it down pick it up jump over it. 50X

Sumo squat drive knee up 50X

Diagonal Touch down with or without weight or ball 50X

Squat with leg raise side to side 50X

Hands on floor legs out and in (plank jacks) 20X

 

Abs and booty

Diagonal Touch down with weight or ball 50X

Get a mat.

Advanced Side plank for obliques or easy lay on ground touch heels. 25X each side

Bicycle 50X

 

Arms

Tricep pushup 25 X each side

Pushups with medicine ball.  Alternate sides. 25X each side advanced jump to squat for each time you move the ball. 

Dive Bombers 10X

Pike press with ski jumps 10x

 

Total body

Burpees! 20 X


Mountain climbers with leg cross over.  40 X

Pendulum jumps 15 X

Adv pendulum hands on medicine ball.

Full body exercise combo.  20X - 2 - 10X intervals

Hands on medicine ball. knees to ball.  Pushup.  Squat. Lift ball. Set down. Jump and squat 4X

 

7 minute cool down.  
yoga type stretches