St. Patrick's Day Post-Indulgence Workout by GymRa

03.17.2013

To counterbalance a day of green beer, boisterous behavior, and a subsequent big hangover, fitness expert Phong Tran and GymRa put together this quick and effective workout. Follow these easy steps to burn and slash those excess St. Patty’s Day calories for a tight core.

BALL CRUNCH – 20 Reps On Each Side 

Step 1. Lay on stability ball, with upper back just off the ball. Place arms behind head, elbows out.

BALL_CRUNCH_2

Step 2. Raise your body and twist elbow to opposite side, so that your shoulder is 6 inches off the ball.

BALL_CRUNCH

Step 3. Lower body. Alternate. Repeat.

BALL_CRUNCH_3

BICYCLE CRUNCHES – 15 Reps On Each Side 

Step 1. Lay flat on your back with your hands behind your head. Raise right elbow toward opposite knee.

BICYCLE_CRUNCHES

Step 2. Raise left elbow toward opposite knee. Alternate and repeat.

BICYCLE_CRUNCHES_2

Step 3. Keep back flat on the mat. 

BICYCLE_CRUNCHES_3

PLANK INTO JACK KNIFE  - 12 Reps 

Step 1. Place shins on ball in plank position.

PLANK_INTO_JACK_KNIFE

Step 2. Roll the ball toward you, raising your butt as high as you can. Keep your knees straight.

PLANK_INTO_JACK_KNIFE_2

Step 3. Pause, roll ball back and straighten out legs. Repeat. 

PLANK_INTO_JACK_KNIFE_3

PLANK WITH LEG LIFT – 15 Reps

Step 1. Get on all fours. Keep your back parallel to the floor.

PLANK_WITH_LEG_LIFT

Step 2. Bend your right knee, lift your leg and point your foot straight up.

PLANK_WITH_LEG_LIFT_2

Step 3. Raise your right thigh, squeezing your glutes. Pause. Lower back to starting position. Repeat.

PLANK_WITH_LEG_LIFT_3

SCISSOR CRUNCHES – 15 Reps

Step 1. Lay flat on your back with your knees bent and feet on the floor.

SCISSOR_CRUNCHES_1

Step 2. Keep your one foot on the floor, raise opposite leg and touch your toes with opposite hand.

SCISSOR_CRUNCHES_2

Step 3.  Lower your leg. Repeat and switch sides.

SCISSOR_CRUNCHES_3

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