FREE WORKOUT: Crunch it Out Abs

 

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FREE ab workout for obese and overweight women

If you are overweight/obese and you want to lose fat – these workouts are for you. This workout is designed to be used with my other fat burning workouts – for a more intense and thorough session.  This workout can be done as much as every other day – but I do not recommend that you do it after the pilates session. I keep the workouts tough for a few reasons.  I have always trained beyond my level.  It has gotten me stronger faster.  I have found that things that challenge us, make us stronger (mentally and physically) and fitter.  It’s a must, you have to do things that are hard.  It is tough to lose a lot of weight.  My fat-loss training workouts and “non-plan” nutrition plan are for those who are ready to lose fat, get lean and stay lean forever.  This is a lifestyle change, that when adopted, will change your life.

For ultimate fat-loss, do this workout first thing in the morning (before you eat anything) and don’t eat for at least 2 hours after the training session.  You can drink water or BCAA’s for extra energy and to help you to get through your fast (personally, I think water is the best, especially when you are starting).

 

Make sure you stay hydrated throughout the day.  The goal is to drink 4 full containers of water (a total of 1 gallon).  The water is essential.

 

 

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Equipment

Interlocking Foam Mats

Water in a 1 L water Bottle (You want to drink four of them in the day).

Heart Rate Monitor

Interval Timer

Swiss Ball

Playlist with your favorite tunes

 

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Body Workout circuit for Overweight and Obese Women

Make sure to keep this workout mega-intense.  Keep the breaks to no more than 10-seconds between each exercise.  This is important.  Also, do it after one of my fat-burning workouts.

When this workout starts becoming too easy, increase the time of the work from 30 seconds to 35 seconds, to 40 seconds and so on.

 

Workout

Set your timer for 30 seconds of work and 1o seconds of rest.  There are 10 exercises, which can be repeated up to 2 times.  Since you are doing this after one of my fat burning workouts, no need for a warm up, but make sure to cool down after.  The warm up and cool down are just as important as the workout.

Make sure that you record what weight you use, so that you can move up next time.  Do this workout on Tuesday – only once per week.

  • Crunch
  • Frog crunch
  • Crunch punch
  • Scissor Crunch
  • Oblique crunch right
  • Oblique crunch left
  • Hip dips from bench on left
  • Hip dips from bench on right
  • Opposite elbow to knee crunch
  • Crunch in and out while stabilized on the ball

 

 Training Session – Crunch It Out Abs

 

 

If you are interested in other free training and nutrition advice, that will reduce fat in less than 30 minutes a day – contact me HERE.

 

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Me July 2016 I started my journey in February 2014 and had high blood pressure and was pre-diabetic.  By July, I had lost 60 lbs.  I got pregnant and maintained my clean eating and exercise program throughout my pregnancy.  I had a very healthy pregnancy and had a home waterbirth at 42 weeks.  I continued my training and eating regimen while breastfeeding.  Now, I have lost 120 lbs, am no longer on high blood pressure medication, have improved my cholesterol ratio significantly and am no longer pre-diabetic.

Lisa
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About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

Comments

  1. Great ab workout! I need it for boxing!
    pragmaticmom recently posted…STEM TOY: Ozobot (robotics using markers)My Profile

  2. Hi Lisa! This is a challenging workout but well worth it. What you’ve accomplished is nothing short of fantastic. I admire your strong will and determination. I’m going to try this AB workout. Pinning! 😀
    Vashti Q recently posted…Haiku Friday – Hunter & MoonMy Profile

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