#exercise plan

Introducing... Abtastic April!

The goal this month is to build my ab strength (because it sucks and I'm tired of it), and hopefully reduce my overall body fat (with the help of cardio) enough to be able to see them a little bit. A lot of the ab workouts are only 10-15 mins, so I'm planning to add a second 10-15 minute workout on those days (glutes or arms or just stretching if that's what I need).

Ignore the numbers; they refer to my work schedule (I'm stupid and I can't keep track of the weeks otherwise)

✅ = completed

Week One (1955)

Mon (Mar) - K-pop cardio ✅

Tue - 20 min core strength yoga ✅

Wed - 15 min abs ✅

Thur - K-pop cardio ✅

Fri - 12 min abs + glutes ✅

Sat - Rest day (gentle yoga) ✅

Week Two (1347)

Sun - K-pop cardio ✅

Mon - 12 min abs ✅

Tue - 30 min strong yoga ✅

Wed - 10 min abs ✅

Thur - K-pop cardio ✅

Fri - 10 min abs ✅

Sat - Morning yoga ✅

Week Three (1977)

Sun - Rest day (gentle yoga) ✅

Mon - Stray Kids cardio ✅

Tue - Power yoga ✅

Wed - K-pop abs ✅

Thur - 30 min intermediate backbend yoga ✅

Fri - K-pop cardio

Sat - 10 min abs ✅

Week Four (968/800)

Sun - Rest day (gentle yoga)

Mon - K-pop arms & abs fusion

Tue - 15 min abs pilates

Wed - 30 min core yoga

Thur - 20 min full body yoga

Fri - K-pop core

Sat - 10 min abs

Week Five (Golden Week)

Sun - K-pop core

Mon - 40 min core + spine yoga

Tue - Morning yoga

Mondays: walk to work (+bike in hand), walk back ~50 min total 🚶🏼‍♀️🎧

Tuesdays: walk to work (while I have my breakfast) ~25min, cycle back home ~7min 🚶🏼‍♀️🚴🏼‍♀️

Wednesdays: run+10min core workout 🏃🏼‍♀️🏋🏼‍♀️

Thursdays: walk to work & back ~50 min total 🚶🏼‍♀️🎧

Fridays: run+10min core workout 🏃🏼‍♀️🏋🏼‍♀️

Saturdays: 15min muscle strengthening workout 🏋🏼‍♀️

Warm-up (5 minutes):

Start with 2 minutes of light cardio, such as jogging in place or marching in place, to increase blood flow and warm up your muscles.

Spend 3 minutes performing dynamic stretches, such as arm circles, leg swings, and torso twists, to prepare your body for the flexibility exercises.

Flexibility Circuit (20 minutes):

Perform each exercise for 1 minute, moving from one exercise to the next without rest. Complete the circuit two times.

Standing forward fold: Stand with feet hip-width apart, hinge at the hips, and fold forward, reaching towards your toes. Hold the stretch and feel the lengthening in your hamstrings and lower back.

Butterfly stretch: Sit on the floor, bend your knees, and bring the soles of your feet together. Hold your feet and gently press your knees toward the floor, feeling the stretch in your hips and inner thighs.

Seated forward fold: Sit with your legs extended in front of you, reach forward, and try to touch your toes or grab onto your ankles. Feel the stretch in your hamstrings and lower back.

Child's pose: Kneel on the floor, sit back on your heels, and lower your torso forward, reaching your arms out in front of you. Relax and feel the stretch in your lower back and hips.

Cat-cow stretch: Start on all fours, arch your back up towards the ceiling (cat pose), and then drop your belly down while lifting your chest and looking up (cow pose). Repeat, flowing between the two positions.

Standing quad stretch: Stand tall, grab your ankle, and gently pull your heel towards your glutes. Feel the stretch in the front of your thigh (quadriceps).

Chest and shoulder stretch: Interlace your fingers behind your back, straighten your arms, and gently lift them up, feeling the stretch in your chest and shoulders.

Spinal twist: Sit on the floor with your legs extended, cross one leg over the other, and rotate your torso towards the bent leg. Hold the stretch and then switch sides.

Cool-down (5 minutes):

Finish with 5 minutes of static stretching for your major muscle groups.

Abs

20 reps each exercise on rest between exercise. 3 sets.  3 min rest between set.

Straight arm Crunch (use weight if 20 reps to easy. Roll Out Ab roller (do not go to far if you are a beginner, mark the exercise mat or floor where you arrive to so next time to can try to go a bit further.) Vertical Leg Crunch (no weight) Exercise ball crunch

Captians Chair leg raise or hanging leg raise ( not straight leg bend the knees on way up and try to touch knees to chest, if to hard do one leg at a time.) Bicycles

Love the burn.

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Because that’s it, that’s my goal.

I want to be able to do this to my future girlfriend: