Tuesdays.....my "Monday" in terms of work out...

My normal work days, unless other wise posted are: Tues, Wed, and Thurs. The cool think about working out in the middle of the week like that, it makes the week go by faster, plus i feel like i have 4 day weekends! :-) I work out at 6am with 30 min of cardio afterwards. Cardio that I do can be either jogging, treadmill, elliptical, bike (traditional or stationary) or the row machine.

Today I did a mixture of punch and kick combos. Punches included: Jabs, hooks, upper cuts. I know a few polls already came back about the pictures and videos, i am working on it, please bear with me. With all the punches, some essential tips. Your body should be at a slight angle, hand position: both fists should stay by your cheeks at all times. When you do the drills make sure that one hand goes out and SNAPS back. The other hand should stay by the checks. Back should be straight, knees slightly bent, and you want to maintain good posture. For one, this will help you to avoid injury, over extending, and really work your arms and waist. With each variations of the punches the same foot should twist with it. (example right hook- twist your right leg)
Jabs- you extend you arms and slightly twist your fists at contact and snap back.

Hooks- like the name implies- the arms are like a hook and you twist your waist with it. (waist whittler)

Upper Cut -the force is in the leg. Imagine your elbow somehow connected to your leg, and your leg is controlling the movement, twist while dipping slightly, and your knee pushes up the movement. When done properly the power is coming from the leg not the actual fists.

Kick- with fists still by your cheeks, lean back while bringing your knee up, extend you leg and push your foot as if stepping on the gas in your car, snap it back and down. (another good movement for the mid section)

"Swivel kick" -( i will get the proper name)- keeping the fists by your checks, and still at an angle, the leg in front is the one you pivot the body on, and keeping form lift your leg as you swing and snap it back. you should feel a slight side crunch.

i do a few reps up to 5 each side( not like counting to 5, like 1 kick, then 2 kicks, 3 kicks,4 kicks, 5 kicks, 4 kicks, 3 kicks, 2 kicks, 1 kick - as 1 set)

Knees- standing straight, bring your knee up to your chest and back down. the higher you bring your knee UP the better you work your abs. If your knees isn't going higher than your waist, you are NOT working the abs.

You can also alternate by walking up and down the room while doing them. I did a few of them, maybe only 100.

I also used the 65" exercise ball and 20 lbs free weights. Even if you used the bag is the above exercise, you need a partner for this one. Roll forward on the ball with your stomach resting down on the ball, have your partner hold your legs to help your balance and that you don't fall off the ball. Slowly lift the weights up to be parallel with your body, imagine someone's finger poking you in the middle of your shoulder blades and you are trying to squeeze it when you lift the weights up.
For 2 counts of 10. If you are using lighter weights, do more reps.

Then while keeping the position, do reverse crunches. Strive to lift the all the way up so your stomach come off the ball.

Finish with the 3 ab blast. Each workout i finish with these. With each step your going for speed. It doesn't matter how MANY you do, just do them as fast as possible and go on to the next position WITHOUT stopping.
1st - position in in a normally crunch position with your back on the floor on the floor and feet touching indian style (diamond shape). You want to make sure that upper back comes up off the floor. Your ab muscles should be lifting you NOT your hands behind your neck, that is only for support.
2nd - position, same crunch but now alternating touching one elbow to the opposite knee while extending the other leg all the way out. The feet should never touch the ground.
3rd - position with knees together and feet on floor, and your hands under your back, lift your knees to your chest and back down.

The reason for the ab blast is to not only warm and whittle the fat around the abdomen, but also to trick the body into not storing future fat there. So that is how i end each day.

Since i was running a little late, and i have class right afterwards, the work out was slightly less than an hous. stretch out and then cardio. Today I did about 25 minutes on the stationary bike. Normally I do 30 minutes.


Your feedback, comments, and suggestions are always welcomed. :-)

Did you do any form of exercise today? let me know. Everything counts. You have to go at your own comfortable pace, but push your self. Make sure you get a nice burn and sweat going.

This was actually the first morning class. (which is from 8am-12noon) and I didn't fall asleep or nod off, not even once! lol