Thursday’s Twenty Minute Core Focused Workout

Just thought I’d pop in to share a twenty-minute ab blast with you guys!  Not sure if any of you are on vacation and not in your usual gym routine this week, but if you have a stability ball handy this would be a good twenty-minute workout that will get your heart rate up and work that midsection.

This is what I taught in Core Strength for Monday night’s class!

Twenty Minute Stability Ball Core Workout

Warmup
Holding the ball in front of you, do the following moves for a few counts of 8.  Repeat through twice.

  • Step touches and twist the ball side to side
  • Bob and weaves
  • High knees so your knees come up to the ball
  • Jack feet as you push the ball out in front of you

Crunch Series #1
With lower back on the ball (make sure you aren’t walked out to a full bridge but make sure you aren’t upright either), do the following:

  • Regular crunches:  3 sets of 10, then pulse 10
  • Alternating oblique crunches:  3 sets of 10, then pulse to each side for 10
  • Two pulses + one regular crunch all the way up and down:  Do 10 of these and hold the last one for 10 seconds

Floor Series

  • 10 ball rollouts
  • Hold 30 second stability ball plank
  • 10 slow reverse crunches to work lower back (stomach should be on ball, you are face down)
  • 12 decline pushups (ball should be somewhere between your feet and knees)

Repeat the cardio from the warmup

  • Step touches and twist the ball side to side
  • Bob and weaves
  • High knees so your knees come up to the ball
  • Jack feet as you push the ball out in front of you

Crunch Series #2
Sitting with heels on ground, toes up, and ball in your hands in front of you, do the following:

  • 20 slow sit backs — when you get to the point where your stomach starts to shake, come back up.  You should not lower all the way down.
  • 20 pulse sit backs
  • 20 oblique twists (lifting the feet if you can!)

Repeat the Floor Series from above

  • 10 ball rollouts
  • Hold 30 second stability ball plank
  • 10 slow reverse crunches to work lower back (stomach should be on ball, you are face down)
  • 12 decline pushups (ball should be somewhere between your feet and knees)

Final Ab Blast

  • 15 ball pass throughs
  • 30 seconds Pilates pulse (upper back lifted, palms down by your sides pulsing while you hold, and Stability ball balanced in between feet)

Stretch, and then 20 minutes is up!  Boom, done!

 

What’s your favorite way to work your abs in 20 minutes?

Colorado Recap Part 4: Back to Pearl Street

Morning!  Hope everyone had a wonderful 4th of July!

Before I get into mine, here’s some more Colorado recapping for you.  If you’ve missed my last recaps, here they are:

Back to Pearl Street

So you guys already know all about Pearl Street from my first recap.  On Friday while we walked around, we made note of what bars seemed like fun to come back and try on Saturday night.

Here’s the rundown!

Our first stop was a place called Pasta Jay’s.  This restaurant caught my eye because of the red and white tablecloths but it’s really homey vibe.

This also had an outdoor patio and seemed like the perfect spot for a relaxing dinner.  This was our view:

We ordered lots of Chianti to start.

Then looked over the menu.

Pizza was calling our name!

We ordered the Katerina, which is NOT the same as Katrina!  Shrimp with pesto, red onions, and gorgonzola.

It was yummy, but VERY oily.  I wiped off a lot of that oil before eating my slices.  We aren’t used to eating pizza out since we make it so much at home!

I also ordered a side salad.

I loved the atmosphere at Pasta Jay’s!

After dinner, we crossed the street and went to stop #2, Centro.

Check out that super cool patio!  I know I probably seem like a broken record, but I seriously cannot get over all the outdoor patios.  And this one had such a cool vibe.  We weren’t craving any kind of Latin food, but mojitos sounded good to us!

Regular for Tim, pomegranate for me.  YUMMY!

After slurping down those mojitos, this happened:

There’s a one mojito limit for this girl.

Our last stop was a place called The Lazy Dog.

Doesn’t look like anything special from the outside, buuuut there was a huge roofdeck.  Sold.  I didn’t snap a photo of it, but this is from their website.  It wasn’t daytime when we went, but you get the idea.

Because we already had wine, and I wasn’t allowed any more mojitos, beers it was.

I ordered a Kinda Blue, because I loved it so much at the Boulder Brewing Company the night before!  I honestly couldn’t finish it though, I was too full.  Before we left, we checked out the band downstairs (Dr. Phil Good) and they were actually pretty awesome.  We jammed for a little, then took a cab back to our hotel (only a ten minute drive away), and went to bed.

Token awk pic of me on the way out:

Wish we could have tried EVERY bar and restaurant on Pearl Street, but we’ll just have to go back for me.  I’m pleased with the ones we did try!  We had a good night!

Which of the three places we went to do you think you would have liked the best!?  Italian with a cute atmosphere, funky Latin American kitchen, or sports bar with a band and roofdeck?

I’m heading out kayaking with Tim, Katrina, and Geoff.  It’s Geoff’s birthday today, so we’re starting the day off right with a fun (and also active!) outdoor activity.  Happy Birthday, Geoff!!!