challenge · Uncategorized · Workouts

Day 20 of the 30 Day Ab Challenge

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?

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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.

Day 20

40- Crunches

40- Bicycle Crunches

40- Reverse Crunches

40- Seated Russian Twists

40- Swimmers

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

Amanda

Simple Pineapple Ginger Warm Soothing Drink

Simple Pineapple GInger Warm Soothing Drink

The Ball Pike

The Ball Pike

Reduced Fat Ham & Cheese Muffins

Reduced Fat Ham & Cheese Muffins

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