X

Functional Aging
Specialists

Find Out More
Your Personal Best Training Studio
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
MENU
newsletter
  1. Month of Abs

    Whether you’re a seasoned athlete or a newbie, finding your fitness motivation to reach your goals can be difficult. One way to boost your fitness is to try a 30-day challenge.

    month of absA 30-day challenge can provide you the motivation you need to push yourself a little harder. The 30-Day Challenge Series I created not only offers a 30-day workout plan, but also offers support with an online forum and community to help you achieve your workout goals.

    The benefits of the 30-day challenge series are:

    • They’re loaded with exercises that you can do anywhere, anytime.
    • Provide a variety of movements for almost any fitness level.
    • They’re long enough to build a habit and help you see results.
    • They’re short enough so you avoid burnout.

    So are you ready for a 30-day challenge? Everyone is always trying to get that lean, six-pack look. So start with the first of many 30-day challenges—the abs challenge. This ab challenge will help you sculpt and strengthen your midsection in no time.

    INSTRUCTIONS

    Every day for 30 days do 100 of these ab exercises as you can. To keep this challenge interesting and well balanced, here’s a break down:

    • Ab Crunches x20
    • Bicycle Crunches x20
    • Scissor Kicks x20
    • Leg Raise x20
    • Hip Lifts x20
    • Plank

    You don’t have to do all exercises back to back. You just need to do them all every 24 hours. Only once per week will you do the entire series at once and time yourself to measure your progress. It may take you four or 40 minutes. You might be able to hold a plank for 15 seconds before you collapse or maybe you can hold it for 90 seconds with little effort. What you can do today does not matter. What’s important is your commitment to get stronger! No matter where you are today, you will be fitter, slimmer, flatter and more confident in 30 days if you commit to the 30-Day Ab Challenge.

    calender picHOW TO GET STARTED

    • Watch this video tutorial for safety tips.
    • Pick your start date and write it in your calendar.
    • Enlist support by forwarding this to a friend or give to your trainer. A workout partner makes the challenge a little easier and more fun.
    • Download and print your 1 Month of Abs and sign up for our
      e-newsletter.
    • Get social for more support and motivation. ‘Like’ our FaceBook Fan Page if you haven’t already (https://www.facebook.com/ypbtrainingstudio) and follow us on Twitter.
    • Write down your progress each day in your calendar.

    THE EXERCISES

    ab crunchAb Crunches

    Set up: Lay flat on ground, keep your legs in table top, place your hands behind your head, and look straight up.

    Action: Contract your abs, lift your chest towards knees to get your shoulder blades off the ground, and keep your neck straight. Do 20 reps.

     

    bicycle crunch

    Bicycle Crunches

    Set Up: Lay flat on ground, keep your legs in table top, place your hands behind your head, and look straight up.

    Action: Contract your abs, extend your right leg while you pull your left knee in. As you pull in your knee, lift and twist your chest to reach your right shoulder towards your left knee. Repeat on the other side. That equals one repetition. Do 20 reps.

    scissor kicks

    Scissor Kicks

    Action: Open your feet until they are at a V-shape, then close. Make sure to keep your lower back on the ground—do not arch your back. Do 20 reps.Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted legs at a 45-degree angle. Place your hands down by your hips for support.

     

    leg raiseLeg Raise

    Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted at a 90-degree angle. Place your hands down by your hips for support.

    Action: Lower your legs about 1 to 2 inches off the ground, but your lower back should not arch or lose contact with the ground. Raise your legs back up to 90 degrees and repeat. Do 20 reps.

    hip lifts

    Hip Lifts

    Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted at a 90-degree angle. Place your hands down by your hips for support.

    Action: Contract your lower abdomen and raise your hips off the ground about 1 to 2 inches. Keep your head planted on the ground and use your core muscles to raise and lower your hips, do not let momentum take over. Do 20 reps.

    plank

    PLANK

    Set Up: Facing the ground, place your body weight between your elbows and toes. Your back should be in a straight line as you contract your entire midsection to hold your body up.

    Action: Contract your entire midsection and squeeze your glutes to help keep yourself in a straight line. Do not bend, bow or arch your back. Your muscles will tire as they fire to keep your body in a straight line. Hold as long as you can. Each time you plank, try to hold for five seconds longer.

     

    http://www.active.com/fitness/Articles/Your-30-Day-Ab-Challenge?page=3

  2. TRX Exercises

    TRX Crunch/Mountain Climber

     

    Kneel facing away from anchor point, feet in foot cradles, hands aligned beneath shoulders. Lift knees off ground and come into plank position. Raising hips slightly, bring knees toward chest. Maintain body alignment as you return to fully extended start position. For mountain climber variation, alternate legs while maintaining equal pressure through both foot cradles. Modifications: Perform from forearms to increase stability of exercise. Once perfect form is maintained, increase speed of concentric and/or eccentric actions.

    TRX Kneeling Oblique Roll-Out

    Kneel facing away from anchor, hands on handles, body upright. Turn lower body to “10 o’clock” or “2 o’clock” position; upper body faces front. Slowly drive arms up and lean forward from knees, keeping core engaged. Do not roll out so far that you put unnecessary stress on shoulders or break alignment at hip—keep work in core. Return to start position, maintaining body alignment.

    Modifications: Face front to target rectus abdominis, or stand to increase challenge. As you progress, increase range of motion, and experiment with speed.

     “Explore” Your Personal Best Training Studio Services

    www.ypbtrainingstudio.com/services

    or sign up for our monthly e-newsletter by clicking here.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  3. Semi Group Training Workout

    At Your Personal Best Training Studio, many of our clients enjoy training in small groups of 3 – 6 people. These small groups we call a SEMIs and typically run from 40 minutes to 1 hour. With over 11 weekly SEMI groups to choose from, workouts are divided into 20 minute segments that include strength and cardiovascular training.
    Our focus is to help clients build stamina, and strength, as well as core stability. A warm-up is a MUST before starting with this routine and stretching afterwards if you want to get the best results.
    A variety of three workouts at a set skill level each month will be performed repeatedly to gain measurable results. Clients who stay with us will experience “periodization”  through the course of a year in order to help them reach and maintain their Personal Best!
    Regardless of the time of year decide to join a group; we will choose, modify and progress exercises according to the fitness level of each clients.
    SAMPLE SEMI CIRCUIT 1:
    ·         Pushups from knees – Keep shoulders down and belly button draw in.
    ·         Bodyweight squats – Keep head up and shoulders back. No bending over at the waist.
    ·         Jumping Jacks – Stay light on the feet.
    ·         Opposite Arm Opposite Leg Raise – Take arm out at an angle a bit, squeeze butt, and keep belly button drawn in.
    SAMPLE SEMI CIRCUIT 2:
    ·         Lateral Bag Kick with bar – Option to hang on to lightweight body bar for support.
    ·         Bridge (Plank) on elbows – Draw belly button in and keep head and shoulders relaxed.
    ·         Standing Chest Press with Cables – Stagger the feet for better support and draw the belly button in to stabilize.
    ·         Squat with Supra Band – Keep head up, elbows high, and shoulders back. No bending over at the waist.
    SAMPLE SEMI CIRCUIT 3:
    ·         Jump Rope (side to side) – Stay light on the feet
    ·         Cable Lat Pull downs – Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.  
    ·         Banded Ankle Walks – Stick butt out a bit to target glutes more. Keep head and shoulders up.
    ·         Belly Blaster – Draw belly button in and keep head and shoulders relaxed.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  4. Semi Group Training Workout 1

    At Your Personal Best Training Studio, many of our clients enjoy training in small groups of 2 -4 people called SEMIs. These workouts are typically divided into 20 minute segments and may run from 30 minutes to one hour.
    Workout week 1 focuses on building stamina, strength, as well as core stability. You must warm-up before starting with this routine and stretch afterwards if you want to get the best results.
    Workout 1 will be performed 3 x before we progress our clients to workout 2. Starting with 15-20 reps of each exercise moving we will move from one to the next with minimal rest between exercises (by minimal we mean 2-3 seconds). After one full circuit is complete, an optional rest for 60 seconds is included then circuit is repeated two more times.
    The first 6 exercises are more of a warm up or where we start beginners. The last 6 are for intermediates to advanced clients. We choose and progress exercises according to the fitness level of our clients.
    SEMI CIRCUIT 1:
    • Pushups from knees – Keep shoulders down and belly button draw in.
    • Bodyweight squats – Keep head up and shoulders back. No bending over at the waist.
    • Jumping Jacks – Stay light on the feet.
    • Opposite Arm Opposite Leg Raise – Take arm out at an angle a bit, squeeze butt, and keep belly button drawn in.
    SEMI CIRCUIT 2:
    • Lateral Bag Kick with bar – Option to hang on to lightweight body bar for support.
    • Bridge (Plank) on elbows – Draw belly button in and keep head and shoulders relaxed.
    • Standing Chest Press with Cables – Stagger the feet for better support and draw the belly button in to stabilize.
    • Squat with Supra Band – Keep head up, elbows high, and shoulders back. No bending over at the waist.
    SEMI CIRCUIT 3:
    • Jump Rope (side to side) – Stay light on the feet
    • Cable Lat Pull downs – Keep palms facing down or in, relax the head, squeeze butt, and keep belly button draw in.  
    • Banded Ankle Walks – Stick butt out a bit to target glutes more. Keep head and shoulders up.
    • Belly Blaster – Draw belly button in and keep head and shoulders relaxed.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!


Your Personal Best Location
Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com