Sunday, January 22, 2012

The 300 Challenge [Ab & Core Workout]

Click here for the blog who originally posted this!!!

Click here for original blog!!! :)

 I found this website from another blog--- the link is above this!!!! The pictures are not me--- just something I thought as a great workout!!! Enjoy!

The 300 Challenge [Ab & Core Workout]



  • I found this in Runner’s World June issue. These are the 3 rules that should never be broken by runners.
    GO TO SLEEP. Athletes who get ten hours of zzz’s per night perform better than those who sleep less. “An extra hour or two of sleep a night a few weeks before a big event can make a big difference,” says Napa Valley Marathon winner Peter Gilmore.
    EAT GOOD FOOD. Anthony Famglietti, an Olympian steeplechaser and former junk-foodie, took months to improve his diet. “I assumed you were supposed to feel bad after hard workouts,” he says. “Most of that came from a bad diet.”
    BUILD YOUR CORE. To improve his running economy, Gilmore does core work five to six days a week. “When I do it, I feel normal.” he says. “When I don’t, my form gets sloppy, my back gets tight, and I feel a little wobbly and inefficient.”
    So that’s what this challenge is all about – since I have a good handle on one and two, I’m working on three: building my core.
    Why?
    Your core is the most important part of your body. Core exercises should be a part of any well-rounded fitness routine. Your bodies core is the area around your trunk and pelvis. When you have good core stability, you have better balance and a much lower risk of injury, since your lower back, hips, abdomen and pelvis are working in unison and harmony. They are different then your superficial abdominals – those “6-pack abs” don’t always mean strength and stability!
    This is an abdominal and core routine. We want to become sexier, yes, but we need to become more stable, too, to help prevent future injuries. A strong core also helps runners maintain stronger form, therefore allowing them to run faster, harder and longer.
    These are some of, not all of the exercises from P90X Ab Ripper X and some of my own variations! I had great success with this quick routine.
    I want to warn you - this is pretty tough! If you need to take a break, that’s okay! You’ll soon see how fast your body build and recovers, as these moves do get easier!
    You can do this routine anytime, before or after your workout. I would recommend before, when you’re fresh before your cardio or the rest of your routine. If you’re working on really getting results, why would you save these muscle groups for last when you’re tired already from working out?
    Do 25 repetitions of each move. Keep the pace comfortable but brisk, you want to feel the burn. It should take 15 minutes. Your abdominals, unlike other muscle groups, need higher reps before they start responding.
    Let’s get started.
    In-N-Outs. Just like it sounds. Sit on the floor with your hands at your sides. Raise feet off the ground and bring knees to your chest. (See above.)
    Straighten legs out (see above), hold for a beat, and bring your knees back into your chest. This is one repetition. Repeat 25 times. For a bit more challenge, raise your hands above your head.
    Bicycles. Sitting in the same position as the In-N-Out, move legs in a wide, circular motion as if pedaling a bike. 1 revolution counts as one rep. Repeat 25 times.
    Reverse Bicycles. Same as above, but instead of pedaling forward, petal backward. 1 revolution counts as one rep. Repeat 25 times. To increase difficulty on the Bicycle, raise arms straight overhead.
    Crunchy Frog. Same position and movement as In-N-Out, only your hands are OFF the floor and wrap around your knees (without grabbing or touching your knees) when your knees are at your chest. (See above.) When you extend your legs back out, arms should be stretch out as sides, parallel to ground. (See below.)
    This counts as one rep. Repeat 25 times. (Sorry for the blurry photo.)
    Cross-Leg/Wide Leg Sit-Ups. Lie flat on your back with legs wide, in a V. (See Above)
    Place one hand behind your head and bring your torso up to perform a standard sit-up movement (see above.) Try to keep your legs on the floor. With one arm straight, (see above) try to go straight UP, instead of just over your legs. Sit-Up straight, and then cross your straight arm over to touch your opposite leg. (See below.)
    And slowly lay back down. That’s one repetition. On the next repetition, switch arms and cross over to the other side. Repeat these 25 times, alternating sides. If you’re unable to keep your legs anchored, use dumbbells to help anchor your lower body.
    Scissors. Life flat on your back, extending one leg towards the ceiling, and lifting the opposite leg off the floor just a few inches. Flex your feet.
    Alternate legs in a scissor motion, hold each switch for three seconds. Keep your skyward leg as straight as you can! Repeat these 25 times.
    Hip Butt Ups. Lie on your back, open your hips and bend your legs so that the bottom of your feet are touching. (see below.)
    I have no idea why my eyes are closed. In pure abdominal bliss, apparently.
    With your arms at your sides, rock your hips, lift your pelvis and drive your feet directly up towards the ceiling. When lowering back down, do not let your legs touch the ground. Repeat 25 times.
    Heels to the Heavens. Lying on your back, extend legs straight up, with arms at your sides. Lift your butt off the floor (see below.) When raising feet, imagine touching the ceiling with the balls of your feet. Keep your feet very flexed. Be sure to lift the legs straight up at 90 degrees, and not towards your head. Focus on maintaining straight legs.
    Repeat this motion 25 times.
    Roll-Up V-Ups. Lie flat on your back with legs straight out, and arms extended overhead. (see below.)
    Bring your body up as if doing a standard sit-up, touching hands to toes. (see below.)
    Slowly, lower your torso towards the floor, simutaneously bringing your legs up off the ground at about 45 degrees. (below)
    Now, bring your torso back up and reach for your toes while your legs are in the air! (below) Imagine creating a jackknife position with your body. Your legs and hands should actually get closer then the below photo.
    Lower your entire body to the floor and repeat 25 times.
    Leg Climbers. Lie on your back with one leg bent, foot flat on the floor. The other leg should be out about 45 degrees.
    You want to climb this extended leg, by first grabbing your thigh, then your knee, (see above) then your calf, then your toe. That’s the easy version. I do a two-touch. I just grab onto the inside of my knee, and then continue using my abs to pull me up. (below) You don’t want that extended leg to move around too much, keep it on the same plane the whole time. It will want to move as you crunch up. Fight it!
    Repeat 12 times on one side, then switch and repeat 12 on the opposite side.
    Kayakers. You’re almost done! Seated, clasp your hands together and raise your feet out, 4-6 inches off the floor. You may need to bend them to make this easier. Twist your upper torso from side to side, touching your knuckles on each side. Do these fast, like your kayaking a fast river. Do 50. If you can’t do 50, do 40. If you can’t do 40, do 30. You will be able to do 50 one day!
    Ahhh! You just completed (if you did 50 kayakers) 300 abdominal exercises! You’re on your way to a strong and svelte core!
    Now, stretch it out!
    Cobra Stretch. Lie flat on your stomach and raise your upper body off the floor, supported by your arms. Your thighs should be resting on the floor.
    Childs Pose. Sitting in your knees, fold you body over your legs and relax head and arms on the floor.
    I did these today, so I’ll update you in 30 days to let you know how my abs & core strength are coming! Before & After pictures! If you’re interested in Challenging yourself, shoot me a comment and let me know! Take a before picture for yourself if you like, if you’d like to send the results to me in 30 days, I’d love to share your progress on the blog!
    A few pointers – Superficial Abdominals are 90% diet. If you’re eating cleanly and healthily, you’re going to see results in a week. But remember, we can still build plenty of muscle, and it can still be covered by a layer of adipose tissue aka fat. Thats why there is no such thing as spot toning.
    Let me know if you have any questions! Whoo, I’m excited to get some abs on!

107 comments:

  1. This seems great, wanna start it right now!
    Do you have any pictures yet ?

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  2. I have been looking for this for sometime now. Thank you for blogging it.

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  3. Hope you're keeping up with your weight loss! I enjoyed reading through your blog and appreciated a lot of your posts!

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    1. Thanks--- I haven't kept up with particular workout because I'm really focused on weight loss--- I've got about 80 lbs to go. I plan on adding this after hitting the midpoint

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  4. Thanks! I have been doing a full body work out--- I tried this and it works great, but I like my gym time--- it's kinda like my time to get away from all the life issues!! Thanks!!

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  5. This is the Ab Ripper X routine from P90X. It is a great routine!

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  6. Ouch...just finished...thanks!!!

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  7. Just did as much as I possibly could (not all of it) but holy crap! I LOVE IT!

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    1. LOL i think i got about half way. I'm gonna try and do half in the morning and half in the evening

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  8. This seems fantastic! I do have extremely toned ab muscles, but unfortunately they are covered by a layer of fat. Same with most of my body. It seems that no matter how strict I diet, or how much I exercise, I'm only building muscle, not losing fat. Any advice? I could very well be doing something wrong. I do have PCOS which makes it hard to lose weight but my doctor just put me on Ritalin to counter that. I am so excited to try this!!!

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    1. I'm not sure how to fix your issue... I'm sorry--- I did try this work out again last night and It was a lot of hard work--- but I really feel it today!!!

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    2. Same here! I've been at it for 7 months and have lost 50 lbs (a little less then 50 because I started weight training and have gained muscle). I'm 5'8 1/2" and weigh 167 lbs. What has really been working for me (And YES I'm seeing amazing fat loss!!!) is I do 30 minutes of weights per day (or resistance, or body weight) and then 30 minutes of cardio (usually half on a bike and half running) Sunday, Monday and Tuesday--then on Wednesday I just do weights, no cardio -- then do both on Thursday and Friday. Saturday I do nothing ;) Each time I do weights, I focus on one group, like one day I'll do chest and back then the next I'll do legs, then abs, etc. I've just added the weights two weeks ago and am already seeing great results, a lot of definition and trimming going on!!! And the main IMPORTANT thing that I won't ever change, is I eat almost 2,000 calories a day--yeah...I used to work my ass off and see no results, or very little, and eat less then 1,000 calories a day--to find out how many calories I needed to be eating, you take [your weight times 10] then [that number times your activity level (.35 is moderate; .50 is really active)] then [the first number you got + the last number] then if you want to lose weight, subtract 500-750 calories and if you want to gain weight, add 500-750 calories. Example -- 165 x 10= 1,650 | 1,650 x .50 = 825 | 1,650 + 825 = 2,475 | 2,475 - 750 = 1,725 calories per day. Sorry this is so darned long! But this is what I've been doing, and I know it seems like a lot of food, because it is, but you need to spread it out over 5-6 meals a day and you'll be good :) I'm a bit of a health freak, so I have no problem with eating good foods, I take protein after I get done with my workouts and I eat a lot of carbs! I like Clif Bars if you can find them, and as a dessert (because I have a bit of a sweet tooth) I eat "WhoNu" cookies, they taste JUST like Oreos--but they're nutritious!!-- I really hope this helps, best of luck to you!!! And now I'm going to be adding this everyday as well!!!

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    3. @ Chelsea Rose--- That's awesome advice. I added weights also because I wasn't seeing much from my cardio only workout---- I've seen great results from it!

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    4. Google Tabata Method. It's a great cardio workout and will help you shed fat fast. Here is a link to one of the examples of those workouts. http://www.thepostgame.com/blog/pulse/201112/unbelievable-4-minute-cardio-workout

      I create my own mixes using the Tabata concept.

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    5. HI Nina, Same issue here. I started walking and drank water. Ate the small meals and 2 months later really noticed the loss. Walk about 50 minutes a day. If you can bump it to 1 1/2 hrs. 4- 5 miles. Thats my goal. Good luck :)

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    6. Another thing you might look into is raw foods eating. I get hungry more often when I eat that way, but I shed fat fast that I can't seem to shed just by eating "healthier" (i.e. less sweets, whole wheat only, etc.) and exercising. When I go on my raw foods kicks, I do eat a tiny bit of cooked foods with it, but very little. Eggs are cooked (and really only used to add a dash of flavor to things rather than as a major component of the meal), fish is cooked, and a wee bit of carbs in my diet come from cooked whole wheat. My plate is usually half veggies (raw spinach, carrots, zucchini, cauliflower are my favs, but everyone is different - peppers and broccoli are great if you like them). If I have a salad, I skip traditional dressing (I'm not a vinaigrette fan, but that wouldn't be a bad option if you like it)and add minced garlic, a bit of olive oil, and a tiny bit of hard cheese (merlot is my new fav - it's in the parmesan family and a little bit packs a lot of flavor). I have about a quarter plate of fruits - mostly strawberries, blueberries, and kiwi. Apples, grapes, and bananas are common fruits for people and have some good vitamins, but not a lot of other benefit and are mostly water and sugar. Berries have great health benefits. The fruit usually doubles for my dessert, but if I'm still craving something sweet then I get a square of pretty dark chocolate because one of those is plenty and I don't end up eating a bag of it :). Then the last quarter of my plate has a combo of protein and whole wheat. For protein, I might do fish, veggie burger (broken up on the salad usually), beans, or nuts - but those pack fat in them so I limit it and you're getting protein through the plant food too. For the whole wheat, I do crackers, tiny bit of pasta (tomato sauce only), or whole wheat pita with hummus. But remember that carbs and meats are a small part of the plate, rather than over half of it like the old food guide pyramid suggests. You can find lots of meal plans for raw foods online. I got skinny fast on that diet alone and felt healthier in general! I had delicious foods (found new ways to add flavor rather than sacrifice it altogether - like mixing in herbs with salad greens), spent a lot less time grocery shopping (produce section, baby!), and saved money (processed and cooked foods are surprisingly expensive - produce is not taxed in most or all states, so that saves a bit, too). Good luck!

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    7. weight train..look for the book "Strong women stay slim" its a good one

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    8. Nina, I have PCOS too. It's interesting that you were put on ritalin for PCOS, I've only ever heard of Metformin used as a main stream medication for it. Often with PCOS you also have insulin resistance which ends in a ton of sweet, carb, unhealthy crap cravings... And the Metformin stops the cycle and for me it removes most of those cravings. Have you had an insulin test already? That might be the reason that layer just won't go away...

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    9. In addition to adding cardio, you should (if you are really not seeing results) get a food allergy blood test done. It's possible that you are sensitive to something you are eating and since your body can't process it, it stores it in the fat. Worth a shot anyway!

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  9. How would you like us to send you our progess? I want to share my results, starting with a before photo, since it will motivate me more!

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    1. I'm good with that--- I'll post my own if you want

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  10. Me too! I will send you my before ...

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  11. i LOVE this. just saved it in my phone for the gym!

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  12. this is ab ripper X from P90X

    sweet routine though

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  13. The roll up V up's were the hardest for me.
    I did p90x for a while before... I found out I was prego. Now Kyra is a month old and I'm about to start p90x back up! I'm super excited to get back in shape. My before prego weight was 122 and during was 160. I weigh 136 now. So I have a little bit of weight will kick off!
    Love the pic's ! This is motivating!
    Come visit my blog and you can see what I did with P90!

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  14. Could you post your pictures of the 30 days of progress? I just started today! Amazing workout, thank you so much!

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  15. WOW!Love this but what I did and what really kicked my butt is doing this with 5lb ankle weights!Best workout I have gotten in a long time!:)

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  16. Definitely gonna start this in the AM!! Thanks for posting great ab workouts that don't look impossible to do! :)

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  17. Thanks for posting this! I found it on pinterest and did it today. Going to be sore tomorrow!

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  18. I'm so excited to start this! I've been looking for a more intense ab workout plan and I'm going to start it today! What do you suggest eating for each meal because I think I eat pretty healthy but I like hearing what others are doing.

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  19. You literally stole this exact workout from P90X

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    1. I admitted that I stole it in the beginning. I also linked the blog I took it from. I do hope you are enjoying though

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  20. I tried this just now and phew! That was so fun and I know it's a good workout 'cause I sweated and my heart started pounding! Thanks!! The photos really helped:) I actually appreciate that you took it from P90X 'cause it's kind of expensive...:)

    Bee
    schmondolina@gmail.com

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  21. Super excited to try this, but as your feet aren't visible in all the photos, could you please clarify what you mean when you say "flex your feet"? That could mean different things, depending on if you're engaging your calf muscles or shin muscles. Thanks!

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  22. how often do you think we should attempt this workout?

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  23. Hey, I wanted to let you know that I do weight watchers online. In the community we can create challenges for people to compete in. I am setting this up as a challenge. People will get bonus points for sending you their before and after pics!

    Thanks for the inspiration!

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  24. this is awesome.. I'm going to try it out!

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  25. Just FYI it's against BeachBody policy to post this online since it's exactly the P90X routine. The original blog was already reported by other BeachBody coaches so you may want to take this down.

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  26. I follow a little less strenuous but just as effective routine with the Winsor Pilates: Ab Sculpting and Winsor Pilates: Accelerated Body Sculpting. Cheaper DVD's than P90x too.

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  27. I did this for the first time the other day, and I will admit I couldn't even do all 25 reps of each, and 2 days later I still feel the burn. I can't wait to keep doing these and be able to do all sets completely! Thanks for this great post!

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  28. This is all exactly from p90x ab ripper....hope you don't get into a copyright issue

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  29. This is a great ab workout, as I have done it many times along with my p90x dvd! Girl, you have it on in the background, lol. But you look fantastic!

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  30. i'm sure you won't get a chance to read this, but i just have to tell you - if THIS is what you look like after only a month of exercising/eating right, holy CRAP! not only do you look FABULOUS (so much so that i truly cannot picture you being any other weight than the one in these pictures) but you are really helping me. if you can do it, so can i. thank you for this :)

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  31. Can you do a video plzzzzzz :) I'd love to follow this but scrolling down to do it kills the momentum.

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  32. I absolutely love this! This is the first ab routine I really feel the burn! And what I love even more is I feel the burn in my thighs from holding them off the floor during the exercises...a 2 for 1! Even though Im only a few days into using this, Im in love :) Thank you!

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  33. WOW - All these haters...come on people, don't report this, it's a free country and there's already "talks" in our government about trying to manage our healthcare based on how much we weigh, so give us a break and let us have 15 minutes of FREE exercise tips! Thanks for posting this, I really hope that it doesn't get taken down, I can't believe people would report you...such BS.

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  34. I'd love to see before & after pictures ~ thanks for posting this!

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  35. Thank you for posting this! I hate when I get taken to a workout page and there are no pictures! I'm a visual person so thanks!

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  36. OMG I just got done doing this, its insane! I almost about died lol but I feel awesome =) I will be doing this a lot now thank you so much for posting this .. I wanna get back down to my ideal weight for my wedding. I am sure this will help

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  37. This workout is awesome!! Will definitely add this to my weekly routine :) Thanks!

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  38. You should not do this work out unless you already have a strong and stable core/abdominals. If not, you will put the focus on your hip flexors, not your abs, which can lead to back pain, as well as not allowing you to getthe results you want.

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  39. People have nothing better to do than give others a hard time. This is a great work out and I appreciate someone taking the time to share it with us. Someone gives free advice and she gets shit from lame people. Grow up and stop being so bitter. Haters.

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  40. WOW! Just got finished with the workout and every inch of my body aches. Great workout!

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  41. this is the P90X ab work out routine. So good.

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  42. OMG!! So I tried this and boy do mu legs hurt. :) But totally worth it.. Going to try for one whole month.. Thanks for posting.. :D

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  43. Just found this on Pinterest and I'm most definitely starting this! I've had my own ab routine that I've been doing but it is boring, I'm always up for a new routine! Thanks for sharing!

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  44. wait, you do all of these everyday? or one a day?

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  45. Hi! Can you please update the link with the blog where this came from!? Haha, it's my blog and that's me! http://petiteathleat.blogspot.com.

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  46. It looks like your really working hard. The summer is here so I really need to work on my abs too. If you are looking for a cardio workout try zumba workouts. It is a new workout where you really burn a lot of calories.

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  47. ab ripper x, been doing this thing for-ever now...
    "i hate it but I LOVE IT"

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  48. I saw this tonight on interest and tried! I'm soooo out of shape and couldn't do it all....but I made it more than half way lol....more and more each day! I will also send my before picture :-)

    Thanks for this!!!

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  49. Hey! Would you mind updating the link that you have on this page? It's still directing to Wordpress. I'm at http://petiteathleat.blogspot.com Thanks!

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    1. I have updated this and I replied to your other comment as well--- If you look at the top of the blog there is a link to you're blog. "CLICK HERE FOR THE BLOG THAT ORIGINALLY POSTED THIS BLOG" I also checked for the link to make sure it's working---

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    2. I put a link to your blog and the blog I got the work out from--- I put yours on top. Her's on bottom

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  50. Is it necessary to make some cardio before starting the routine??

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  51. I'm giving this a shot!
    http://www.memoirsofmeandmine.com/

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  52. I just found this last night, and I started it today. My hips actually hurt most of all? I'm hoping this goes away. It's nice to have some different AB exercises, they get so tedious!

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  53. I started today! Feels so good!

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  54. Thank you so much for this plus pics! Can't wait to try it!

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  55. I think everyone would like to have a six pack, but not everyone knows how to get one! If you are thinking to yourself: I want six pack abs, your site has great information to get those six pack abs.http://6packin6weeks.net

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  56. People have been looking for nice great equipment but they have not got yet and they are excited to have new so I would like to suggest them to buy Neoprene Dumbbells 10 lb exercise dumbbells and lose your weight. Neoprene Dumbbells 10 lb

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  57. What is the status of your 6 pack abs workout now? I heard about this program and want to see some results of people using the 300 program to build their six pack. Blog back at http://HowCanIGet6Pack.com. to your health!

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  58. I am 5 weeks postpartum and am tired of looking 6 months pregnant! Just did this work out, am eating a healthy diet, and will supplement with daily walks. I just took "before" pictures and can't believe I really look this way. Here's to results from dedication! Thank you for posting this!

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  59. Update: I started doing this every day about 2-3 weeks ago, and I have to say my abs look great! :D I added a 60-second plank at the end and stretches, and found I could do this even at 9pm after a 12-hour shift. A lot of people have noticed I've lost a bit of weight and I'm currently down about 6lbs.
    The key to this, though, is you really have to make an effort to drink water and cut sweets/junk food. I started toning down the "munching" I do throughout the day and ordering low-fat, no syrup lattes in the morning. This workout is a great jump-start though, and I constantly refer back to it on the days I don't have the time/energy to go to the gym.
    Thank you so much for posting this! :D

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  60. im just starting to work out. i am going to try this and see how much i can do.

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  61. It is very hard to follow a certain routine but when it comes to workouts, it is kind of fun. You've made clear points here and very helpful tips. Thanks for sharing this article. The Truth About Abs

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  62. Going to challenge myself and see if I can do it for 30 days. Its only 15 minutes! I have two kids, the youngest 3 months so it's hard to find time to workout but I should be able to do a 15 minute routine :) Thanks for sharing and the pictures are so helpful!

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  63. Thank you for your blog. i weigh almost 300lbs, and my boyfriend keeps telling me im pretty. on the inside i am sure, but i am ready to feel pretty dammit. and your no nonsense approach to looking great is just what i needed.

    thanks abby

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    Replies
    1. HI Abby!!!

      I used to weigh about 300 lbs. It's great your boyfriend loves you the way you are... but you must also love you!!! Keep me informed on how you are doing!!!

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  64. Hi! I need you to take this down now! I didn't give you permission to take my photos, and I have it linked on my website. So you can please take this down, and re-direct people to the link ON MY BLOG, that would be great. http://petiteathleat.blogspot.com/p/the-300.html

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    1. Honestly I am not sure what your problem is--- I linked your blog as soon as you asked and never took credit for this. I'm for giving credit where credit is due--- serious---what's your issue? I've gotten several comments from you about the SAME thing. People love it, it helps them. Don't worry I will be taking it down in the next few days (it will take that long due to me not being @ my computer and I am typing this from my phone) I will also not be redirecting people to your blog, because, you apparently do no pay any attention to the above replies!!!!

      Delete
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  70. I love this routine. It will likely get boring, but I'm thinking that means I'll find it easier to get sexy female abs . I used to go to the gym a lot. That was 6months ago now. I had an accident and I'm getting back into working out. These are awesome. No pain, no gain!

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