Purrfect Abs Workout

Nov 16, 2011 by

Perfect Six Pack Abs Workout

 

Are you ready to look your best for the epic 2012? I am :), because I’ve slacked enough this year. In Russia we have this tradition, the way you are going to look and feel for the New Year’s Eve, this is exactly how you will spend the whole next year. I am not the superstitions, but this is the tradition I seem to stick with. So this New Years Eve, I am planning on looking and feeling HOT! I hope you are too. I’ve started my mindful eating and listening to my body diet challenge and I am going to step up my game in my training room.
In today’s routine I was focusing on the abs, cardio and strength training. The workout was broken down into 2 parts, first part was interval training, second part was done for time.

In this workout I was using my timer Gymboss Max , a mat, a chair and my 8 lbs non bouncy blue medicine ball and half of my My Pink Lebert .
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The first part of this workout is going to make you sweat like the snowman during spring time ;), so get your towel ready!

 

Purrfect Abs Workout Video

 

Workout Recap & Beginner Variations

 

 

Workout Explanation

Part 1

Set your timer Gymboss Max for 9 rounds of 2 intervals, 10 seconds ( plank interval ), 25 seconds ( maximum effort interval ), there is no rest so don’t bring your pillow. You will go through 3 rounds of 3 exercises with planks in between.

  • 10 seconds – Plank
  • 25 seconds – Plank side jumps & Reptile
  • 10 seconds – Plank
  • 25 seconds – Lebert Twists ( you can use dumbbells if you don’t have Lebert )
  • 10 seconds – Plank
  • 25 seconds – Side jumps & 2 climbers

 

Part 2

Set your timer Gymboss Max as a stopwatch you will go through the following routine 3 times

  • Box Jumps & 2 Medicine Ball Squat Jumps – 12 reps ( each box jump & 2 squat jumps counts as one rep )
  • Air Chair Wall Sits – 15 reps each leg ( I was using my medicine ball underneath my foot and I was leaning against a Balance Ball )
  • Close Grip Dynamic Push ups & Side Plank with Scissors – 12 reps

After this routine, I completed 15 minutes of moderate cardio. I set my timer for 15 intervals of 1 minute and I did free style bodyweight exercises.

 

Kisses,

Tatianna

 

Perfect Six Pack Abs Workout


Lebert Equalizer Total Body Strengthener



  • Anonymous

    ????? ??????????? ????????????!!!:) ???????? ?? ? ????????? ???:) ???????:)

    • http://www.lovingfit.com Tatianna

      Ne za chto :). Pervaya chast bila nastolko trudnoj u menya ves givot bolit segodnay.

      • Anonymous

        ? ??? ?????????? ??? ????!:))????? ????? ? ???????? ?????? ?????? :) ? ??? ?? ????? ?? ???? ?????????? ?????:)

        • http://www.lovingfit.com Tatianna

          Ha Ha Ha da eto bilo chto-to! Ya echo odnu ochen intensivnuu trenirovku zaduamal toge bez otdihov i s kombinasiej isometrikov i intensiva :)

          • Anonymous

            ?????:) ???? ?????:)

  • http://cubedwellerfitness.com/ Troy Pesola

    Okay that’s not fair — I can’t figure out how to run Google Translate on just the comments.  ;)

    Nice workout — planks, planks, and more planks.  Gotta love it.  Loving Fit.

    • http://www.lovingfit.com Tatianna

      Hey Troy :) happy to hear from you. All I did was I found the code for google translate in html and added it to my side bar. And it translates everything including comments. All of my Russian readers love it!

  • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

    This looks hard i would have to do this, although I know I will struggle, I realize I have been slacking on my pre and post workout planks, back to IT!!!

    • http://www.lovingfit.com Tatianna

      Yeah this one was a bit tough for me too, I struggled in the first part and I was pretty sore the next day!

  • Anonymous

    ??????? ??? ??? ???????????, ?????? ?? ??????? ??????:) ???? ? ?????? ????? ??? ??????? ??? ????, ?? ??? ????????? ? ?? ????  ?????? ?????? ???????:). ?????? ????? ???? ????????? ?????. ??? ? ???? 5 ?? ??????? ????? 3? ?????? ??? ?????????? ?????? ??? ???????(????? 15.10). ? ????? ??? 10 ??? ???????? ??????? ?????? ?????????? ? ??????? ???????? ????:) ??, ?????? ?? ???!!!:)

    • http://www.lovingfit.com Tatianna

      Da mne toge bilo tyagelo ochen v pervom rounde, u menya ag zvezdi v glazah bili. Vtoroj ya zakonchila 16. 05 zabila postavit svoi rezultati, znachit vi menya operedili :).

  • Mirta16

    Hello, Tanja! Just do it workout! Great Thing! I could just counts repetitions of each plank in my mind: 
    Plank Side Jump & Reptile – 20 reps;
    Dumbbells Twist – 32 reps;
    Side Jump & 2 climbers – 24.
    My second part was done about 17 min. 47 sec. (?????? ??????? ? ?????? ????????, ??? ? ???? ????? ?????? ???? ??????, ? ?? ??? ??????, ???????? ???? ?? ?????, ??? ???????? ??? ?????? ?????).
    In fact, the workout was cool! Thanks a lot, Tatianna!

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha bednaya sosedka!

      Ya pervuu chast ne zapomnila, y mne bilo tak trudno chto i s menya pot rekoj lilsya.

      Vtoruu chast ya sdelala za 16 05 :)

    • MultiAlaiz

      ??? ??????? ?????? ? ????  ?? ??????? ?????? ?? ?????? ?????? ???? ? ????????? ???? ? ??? ?? ??????? ??? ???? ?? ????? ?? ?? ????????? ? ?? ????? ??? ????? ?????))) ? ????? ??? ???? ????? ? ????? ? ???? ?????????? ??? ???? ?????? ?????? ? 11??? ?? 11 ?????? ???? ????? ?????? ??? ????))

      • http://www.lovingfit.com Tatianna

        Ha Ha Ha, ya chitau i so smehu umerau. Vspominau pro Rossiu i, i pro snem i pro vrednih sosedok i u menya aj nostalgia. A vi poprobujte na detskuu ploshadku hodit i tam zanimatsya, hotya konechno tam ludi mogut bit.

        Ya odin raz poshla tut k svoej podrugke a ona na vtorom etage v apartamentah givet, i mi snej reshili sdelat trenirovku. I tut sosedi toge kak nachali po stenam stuchat, a mi so smehu po polu katalis ochen dolgo.

  • Laura Dias de Almeida

    Hi Tatianna,
    I did this routine at home last night: it was great! But also really hard: it had me on the verge of tears on a couple of occasions ^_^
    Only afterwards did I realise I had made life even harder on myself by doing one-legged squats instead of just extending the leg out during the wall sits! Hah!

    This is definitely one I’ll keep going back to if I’m working out at home: the box jump makes great use of my stairs!

    Thank you!

    • http://www.lovingfit.com Tatianna

      Yeah, you have to be carful with one legged squats against a medicine ball, it was my original idea in the beginning but then I realized it can be a bit dangerous if you loose balance.

  • Vivi

    The first part is so hard for abs !!! OUCH !
    I noted my score in the same time i was in plank position for 10s ! haha
    So there is my score :
    * Part 1
    plank
    1/ side jump & reptile : 12.10.11
    plank
    2/ Plank twist with dumbbell : 19.19.19
    plank
    3/ Side jump & climbers : 7.7.8
    * Part 2 in 9.21 min.with 10kg for jump squat
    I can do better time I think but my body is too much in pain with the workout I did yesterday ! So I let him to recover

  • http://www.lovingfit.com/ Lvette_1

    I started with a 10 minutes warm-up.
    Part 1. Used DB for Libert twist.
    Completed 9 rounds, did not record score. This set was a tummy killer.
    Part 2. 6 lb ball and balance ball.
    6:57 / 8:32 / 8:45
    I took a 1 minute break then did some moderate cardio
    Cardio 15 sec rest, 1 minute max for 12 rounds.
    1. Step up: 22-20-17
    2. High Knees: 55-50-42
    3. Mountain Climbers: 49-33-45
    4. Jumping Jacks: 40-45-32
    Finished with 10 minutes of stretching.

  • Gerri Lee Schafer

    I did the plank part of this for a warm up before day 6 of learning the pull up. A lot harder than it looks, as usual…lol..used hex weights for the cross knee tuck. Going to keep this one handy for a quick ab burn, like it.

  • Gerri Lee Schafer

    morning…Oct 20/12 did part one again, still skipped part 2 though..in a hurry…did 5 rounds of 100 high knees and 15 push ups afterwards

  • http://www.amway.ca/VioletSavoury Violet

    Lol, my plan for today was to do part one of this routine plus the Bum and Thighs of steel challenge. I did follow through with my plan but dang the abs routine was soooo hard after yesterdays The Gun Show workout. The front of my shoulders were on fire!!!!! And my rear is sore from Monday’s Heart Shaped Booty workout. Thank goodness today is an active rest day. But I have to do a lot of shovelling today :( Yesterday there was no snow on the ground but today is a complete whiteout, even kept the kids at home :)
    Hope everyone has an amazing day :)

    • http://www.lovingfit.com/ Lvette_1

      Bumed shoulders, sore rear…the wonderous life of a lovingfitter. :)

      • http://www.amway.ca/VioletSavoury Violet

        lol that’s the truth :)