We are starting the 10 day count down! 20 Days of taking on the Ab Challenge! You are doing so great!! Awesome job! Today we are going to add another exercise to the challenge. You can do it. What has been your favorite ab exercise so far? Have you done all these exercises before or is there an exercise that this challenge introduced you to?
To go along with today’s challenge, I challenge you to add 15 minutes or more of aerobic exercise (cardio). Any kind of cardio, just get moving. This could be a brisk walk or a jog, a bike ride, chasing kids at a park or in the backyard, going on a hike, playing soccer or basketball, jumping on a tramp, walking up and down stairs, anything that gets your heart rate up and keeps it up. The stronger your cardiovascular system is the more oxygen is delivered to the cells in your muscles.
For moderate-intensity physical activity, a person’s target heart rate should be 50 to 70% of his or her maximum heart rate.
For vigorous-intensity physical activity, a person’s target heart rate should be 70 to 85% of his or her maximum heart rate.
Don’t know what your max heart rate is? A good simple way to get a pretty good idea is take 220 – your age.
If you are 30 your max heart rate is 190. 50% of 190 is 95. So I would want to keep my heart rate at least above 95 bpm (beats per minute) for a moderate workout. Be sure to share with us what you did. 🙂
**Please talk with your physician if you question your cardiovascular limits.
40- Bicycle Crunches
40- Reverse Crunches
40- Seated Russian Twists
50 Second Plank
19- Right Side Plank Pulses
35 Second Right Side Plank Hold
19- Left Side Plank Pulses
35 Second Left Side Plank Hold
38- Single Leg Stretch
32- Rag Mountain Climbers
30- Wide Rag Mountain Climbers
26- Leg Drop
24- Alternating Leg Lift
22- Dead Bug
20- Rag Legs Together
16- Wide Rag Legs Together
12 – Twisted Crunch
8 – Superman Lift
Good luck with Day 20 and your cardio workout 🙂
See you tomorrow