Blast It In 30

Yesterday I did my Wednesday regular of Mad Abs and Dirty 30 classes at Pura Vida Club.  Cyndie taught Mad Abs.  We used the body bar and did sets of exercises for 30 seconds to a minute.  For example, in plank for a minute then superman pose for a minute.

One of my favorite moves was a tricep curl to crunch or sit up.  Stay laying down on your back, knees bent with feet of floor, and hold body bar up in air even with shoulders.  Then curl bar back over head, return to start position, and rolling up into a seated position, then roll down slowly really focusing on abs as you return to start position.

After the 30 minute Mad Abs it was time for Dirty 30.  Tim had us do the series twice.  It's tough but a routine you can easily do in the gym by yourself.  Here's the workout:

150 Jumping Jacks

25 each leg Lunges (front, back, walking, jumps - whatever you want to to)

10 Burpees (with push ups in plank position)

Run 1/4 mile

15 Plate Squats (squat with weight low then as you stand up, push weight up to chest then overhead)

6 each arm Turkish Get Ups (start laying down w/ weight in hand & arm extended to ceiling, roll up to seated position, use other hand to help you stand up, then return to starting position)

50 Frog Thrust (start in plank, jump feet to outside of hands, then return to start position

Have fun getting through two rounds in under 30 minutes!  I got through in under 25 minutes.