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Due to my stress fractures, (see The saga continues.) I am completely out of commission for cardio. I haven't even been cleared to swim yet. Ugh. But I will literally climb the walls if I don't do something. I've decided to focus on upper body and, of course, abs.
So here's a 12 minute workout that's all about core work. You will need a timer, a space on the floor, and a hand weight if you have one. For the standing side bends, the weight can be a bit heavy (5-10, even 12 pounds).
Set your timer or app for 12 rounds of 50 seconds of work followed by 10 seconds of rest (use the 10 second rest to get into position for the next exercise). Repeat the whole series once or twice.
Fab Abs
1. weighted side bend - right
2. weighted side bend - left
(keep shoulders, hips, and heels in line as if doing this against a wall, no twisting forward, just bending sideways with abs pulled in)
3. standing crossed knee crunch - right
4. standing crossed knee crunch - left
(put most of the weight in the stationary leg, try to bring knee to elbow without leaning forward, pull abs in on every rep, touch toe down lightly and reach fingertips away, repeat)
5. crossed knee triple tap - right leg crossed
6. crossed knee triple tap - left leg crossed
(in the above position, first tap the opposite elbow to knee -1, while lifted, tap matching elbow to knee -2, while lifted, tap opposite elbow to knee again -3, then release to the floor, repeat)
7. hover
(straight line from heels to the top of head, belly pulled up and in)
8. jack knife crunch - right
9. jack knife crunch - left
(using obliques, lift legs and upper body at the same time, this is a small movement but should feel like a big contraction, think armpit to hip, keep eyes forward, not up)
10. side hover hip lifts- right
11. side hover hip lifts - left
(in side hover position with elbow on floor directly under shoulder, press hips up into straight line, then back down, repeat, keeping abs pulled in)
12. table top reverse pikes
(from table-top with eyes up and bum squeezing, drop hips down, straighten legs as much as possible and pull belly in as you try to bring your hips behind your hands, press back into table top, repeat)