Aoifes' Ab Attack

An ab specific workout from our very own Aoife Fay

- aim to complete this ab-specific circuit following 3 rounds of the 'core stability circuit : level 1' (details in previous post)

- this ab-specific circuit should be completed 3 times through

  1. Elbow to knees crunches 6/8/8

  2. Pelvic pushes 8/10/10

  3. Ab crunches 8/10/10

  4. Portland sit-ups 6/8/6

  5. Swiss Ball plank 10*/15*/15*

  6. V sit-ups 6/8/8

  7. Fast ab-pulse 10/12/10


TECHNIQUE TIPS :

1. Elbow to knee crunches : KEEP SHOULDERS/UPPER BACK OFF THE FLOOR - 'tap' your right elbow with your left knee' - after -tapping' DO NOT RETURN BACK TO THE FLOOR - repeat 6 (or 8 in round 2 and 3 ) on EACH opposite side. 

2. Pelvic pushes: place palms flat on ground with no pressure - DO NOT USE HANDS TO 'PUSH' YOU UP - toes pointed - legs straight

3. Ab crunches : DO NOT RETURN YOUR BACK TO THE GROUND. if you cannot do this - this is a warning your core muscles must be strengthened BIG TIME (overtime with correct repetition you will succeed in keeping your upper back/shoulders off the ground)

4. Portland sit-up : lie flat on back - lift shoulders/upper back off ground - one knee bent and one leg straight in front of you - 'slide' your arms up the leg that is straight - these are a much sloooower movement than the ab crunches - DO NOT RETURN YOUR BACK TO THE GROUND!!!

5. Swiss ball plank (with knees bent on floor) : place elbows/forearms on the swiss ball - roll the swiss ball out in front of you as far as possible - knees bent on the ground - you must balance - while stretched out and knees bent, kick your feet back to your butt - hold for the stated number of seconds (*10 (round 1) - *15 (round 2) - *15 (round 3) - look straight ahead (pick a point to focus on the wall as this will hurt!!!)

https://youtu.be/MZk2pmQOKBI NOTE : you do not have to do the funny 'breast kick included in this video - 
this will be a progression - start with no kick)

6. V sit-ups : lie flat on back - arms out straight behind head - legs out straight in front of you - tighten core muscles - raise arms and feet to meet in the centre of your torso - return to starting position and repeat
https://youtu.be/LPsepk-C-d4

7. Fast Ab- pulses : this is the exact same technique as the 'ab crunches' EXCEPT these are too be done FAST. 'pulse' fast for the stated number of repetitions

And that's it guys! Do this ab -specific circuit 3 times, following the 3 rounds of the level 1 core stability circuit (in previous post)

Any questions or queries at all, please message me! 

Enjoy you guys and best of luck! 

Aoife :)

 

Aoife's Carlow Killer Core workout

For those who were at Aoife Fays' S+C workout in Carlow ( and for those who werent!) here is the routine/torture she put us through

This is a core stability circuit that includes a variety of strength exercises specifically aimed at triathletes key muscle groups) I have slightly altered the repetitions and number of seconds per exercise since last weekend. This circuit should ideally be ideally completed 2 times per week. Every 4 weeks I will post a new core stability circuit - this will include similar exercises - although it will be a progression from Level 1 (so try your best to include the Level 1 circuit 2 x per week for the next 4 weeks - this will ensure your body will be conditioned for the next progressive circuit!)

Core Stability Circuit Level 1

  1. Press-up 20/15/20

  2. Ab crunch  10/12/16

  3. Cross over lunges 8/10/10

  4. Spiderman pressup 15/10/15

  5. Pelvic pushes 10/12/12

  6. Standing squats 10/10/10

  7. Squat thrusts 15/15/15

  8. Portland situps 8/10/12

  9. Single leg squat 8/8/10

  10. Partner press-up 5-10

  11. V sit-ups 10/10/10

  12. alternate leg drive 10/15/10

TECHNIQUE TIPS TO REMEMBER!!!! :

1. Press-up : ELBOWS MUST TOUCH YOUR SIDE!! you must train your arms/elbows and brain to do this! - it takes ALOT of practice. if you find it too difficult originally - start with knees on the ground bent - this is SO MUCH MORE beneficial than doing press-ups with 'chicken wings'

2. Ab Crunch : DO NOT RETURN YOUR BACK TO THE GROUND. if you cannot do this - this is a warning your core muscles must be strengthened BIG TIME (overtime with correct repetition you will succeed in keeping your upper back/shoulders off the ground)

3. Cross-over lunge : lift knee up high before smoothly lunging forward - lunge deep - keep back straight - rotate torso to the side of your leading leg with hands together straight in front of you
https://youtu.be/gInwWQkF2Ao (can be done as a continuous exercise as in video - I prefer returning to original position)

4. Spider-Man Press-ups : place hands shoulder width apart - bring your knee forward to touch your elbow
link : https://youtu.be/ND72B0DcYsQ

5. Pelvic pushes : palms flat on ground with no pressure - DO NOT USE HANDS TO 'PUSH' YOU UP - toes pointed - legs straight

6. Standing squat : arms crossed over chest - dig heels into the ground - look straight ahead - feet shoulder width apart (your knees go towards the direction your toes are facing) - do not allow knees to go over toes - slowly squat down - PUSH YOUR WEIGHT THROUGH YOUR HEELS ON THE WAY UP - SQUEEEEEEEZE YOUR GLUTES TOGETHER!!! and repeat.

7. Squat thrust : get into plank position - hands shoulder width apart - do not stick but up or bend your back - jump into 'tuck' position looking straight ahead - stand up tall - repeat
https://youtu.be/fysU2ldlXSY

8. Portland sit-up : lie flat on back - lift shoulders/upper back off ground - one knee bent and one leg straight in front of you - 'slide' your arms up the leg that is straight - these are a much sloooower movement than the ab crunches - DO NOT RETURN YOUR BACK TO THE GROUND!!!

9. single leg squat : lean against a wall - squat using one leg - other leg out in front of you - BENDING KNEE MUST NOT ROTATE/BEND INWARDS OR OUTWARDS - keep everything in line https://youtu.be/hmixJFVywPE

10. Partner press-up : one person in front of the other - both get in push -up position - one person put both feet on shoulders of partner - KEEP ELBOWS BY YOUR SIDE!!!
(if doing circuit alone do normal press-ups - KEEPING ELBOWS BY YOUR SIDE!!!!)

11. V sit-ups : lie flat on back - arms out straight behind head - legs out straight in front of you - tighten core muscles - raise arms and feet to meet in the centre of your torso - return to starting position and repeat
https://youtu.be/LPsepk-C-d4

12. Alternative leg drive : begin in push-up position - 'drive' one knee forwards as far as possible towards arm- repeat with other knee - do these with power and control

NOTES:

(1) (an * beside a number means this exercise is to be done counting seconds - not reps) eg: *15 = do exercise for 15 seconds
15 = do exercise 15 times

(2) aim to do 3 rounds of the circuit
eg : 10 -15 - 12
round 1 = 10 reps
round 2 = 15 reps
round 3 = 12 reps

(3) 3 rounds should take approximately 45 minutes.

(4) 'Ab Specific' workout in next post - should take 15 minutes. Add this onto the core stability circuit to make a 1 hour conditioning circuit.

3 rounds of core stability circuit (3 x 15mins = 45 mins)
3 round sof 'ab specific' workout (3 x 5 mins = 15 mins)

= 60 minutes in total X (2 times per week)

(5) I have included several youtube video links to the more complex exercises - I have included a link to as many video demonstrations I could find that matched my exercises (apologise for not all - for some of the exercises I found it difficult to find a video that matched - please contact me if you have any queries in relation to these exercises!)

If anybody has ANY question - please fire away!! you can comment below/facebook messenger/ email : aoifelousiefay@gmail.com

 

If you're not sure what an exercise looks like, just do a search on Youtube.  If it looks difficult then its the right one