10 Minute Abs

My friend Andrea introduced me to “10 minute abs” a few years ago, and it quickly became one of my go-to workouts. It’s easy to remember, and the only equipment required is a clock or timer.

It’s as simple as this: 10 minute abs = 10 ab exercises done for 1 minute each.

Done!

You can pick whatever exercises you want to do for the 10 minutes, but be sure to include moves that work the three major abdominal muscle groups:

  1. Rectus Abdominis (6-pack muscles that extend from the ribs to the pubic bone): Sample exercises include crunches, sit-ups and mountain climbers
  2. Internal and External Obliques (located on the sides of the rectus abdominis): Sample exercises include Russian twists, side crunches and side planks
  3. Transverse Abdominis (wrap under the obliques and around the spine): Sample exercises include standing cable twists and plank variations

My favorite series of movements is below. Now grab a timer, and let’s get to work!

10 Minute Abs

Complete the exercises below for one minute each in the order listed. After each minute, move straight from one movement to the next without resting.

  1. V-ups
  2. Full sit-ups
  3. Cross-body toe touches
  4. Bicycles
  5. Toe touch crunches
  6. Side plank (one side)
  7. Side plank (opposite side)
  8. In-and-outs
  9. Mountain climbers
  10. Plank with shoulder taps

V-Ups

Full Sit-Ups

Cross-Body Toe Touches

Bicycles

Toe Touch Crunches

Side Plank

In-and-Outs

Mountain Climbers

Plank with Shoulder Taps

 

 

Please note: I am not a licensed personal trainer or medical professional. Training plans, exercises, and related content on this website were derived from my own personal research and experience. While these routines have proven to be effective for me, you should always listen to your body and seek guidance from a medical professional before beginning a new exercise routine. 

Countdown to 50K: Training Weeks 16-22

Let the countdown begin! We’re just days away from the The North Face Endurance Challenge 50K (on April 28, 2018), and Ironman Canada is just around the corner on July 29. To prepare for both races, we created an 8-month training regimen. To learn more about how we created this plan, check out “Ironman/Ultramarathon Training Plan: Weeks 1-5.”

Below is our training plan for the final 7 weeks leading up to the North Face race. We’re right in the middle of Week 22, trying to rest up and stay loose before the big race on Saturday morning. What am I most excited about leading up to the race?

  • Attending the pre-race Q&A with one of me and Tyler’s ultra-running heroes, Dean Karnazes
  • Spending race day out in nature
  • Saltines and soda! I only drink soda on race day, and boy is there something exciting about getting free soda and crackers at the aid stations during a race
  • Cheering on other runners as they cross the finish line (it feels just as good to cheer for others as it does to be cheered on ourselves)
  • Doing it all side-by-side with Tyler, the best running partner (and life partner) in the world

8 Month Ironman/Ultramarathon Training Plan

Training period: Weeks 16-22

Time until Ironman: 3 months

Time until 50K: 4 days

 

 

Please note: I am not a licensed personal trainer or medical professional. Training plans, exercises, and related content on this website were derived from my own personal research and experience. While these routines have proven to be effective for me, you should always listen to your body and seek guidance from a medical professional before beginning a new exercise routine. 

Ironman/Ultramarathon Training Plan: Weeks 11-15

Tyler and I are training for The North Face Endurance Challenge 50K on April 28, 2018, as well as our first Ironman (Ironman Canada on July 29, 2018). To prepare, we created an 8-month training regimen. To learn more about how we created this plan, check out “Ironman/Ultramarathon Training Plan: Weeks 1-5.”

Below is the schedule we followed for training weeks 11-15. The volume remained high during this time period, so we continued our tradition of planning out the week ahead every Sunday evening.

Though I’m a big fan of training plans and I typically adhere to them about 90%, I also believe in the importance of enjoying vacations, even while training. This month we adjusted a week to accommodate our annual ski trip to Lake Tahoe. We still squeezed in a few workouts after hitting the slopes, but we didn’t worry about sticking to our original plan. (You can read more about our Tahoe adventures here.)

8 Month Ironman/Ultramarathon Training Plan

Training period: Weeks 11-15

Time until Ironman: 6 months

Time until 50K: 3 months

 

 

 

Please note: I am not a licensed personal trainer or medical professional. Training plans, exercises, and related content on this website were derived from my own personal research and experience. While these routines have proven to be effective for me, you should always listen to your body and seek guidance from a medical professional before beginning a new exercise routine. 

Weekly Workouts You Actually Have Time For

Some training plans on Live to Live are time-intensive, and they’re specifically designed to help you achieve a major goal. I train like this when I’m preparing for a race or adventure, but during the off-season it’s important for me (physically and mentally) to focus on recovery and cross-training. This plan is all about building strength, maintaining balance, and still being able to have a life.

With the plan below you’ll notice more emphasis on strength training, and a reduced volume of cardio. When I run off-season I’m more focused on maintaining a base fitness level rather than increasing my mileage.

During the Fall and Winter seasons Tyler and I replace some strength workouts with rock climbing, but we’re focusing on the same muscle groups and the results are very similar to what you’ll achieve with the plan below.

Weekly Workout Plan

Sample Strength Routines

Definitions:

  • Very heavy weights = Can complete 6-7 reps maximum before failure
  • Heavy weights = Can complete 10 reps maximum before failure
  • Medium weights = Can complete 20 reps maximum before failure
  • Light weights = Can complete over 20 reps without failure
  • Reps = Repetitions

Upper Body – Pushing Muscles

Complete 3-5 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Bench Press – 6 reps with very heavy weights, or 15 reps with medium weights
  2. Push-ups – 15-20 reps
  3. Shoulder Press – 6 reps with very heavy weights, or 15 reps with medium weights
  4. Triceps Dips – 15-20 reps

Upper Body – Pulling Muscles

Complete 3-5 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Pull-Ups or Assisted Pull-Ups – 5-10 reps
  2. One-Arm Lat Rows – 6 reps each side with very heavy weight, or 15 reps each side with medium weights
  3. Bicep Curls – 6 reps with very heavy weight, or 12 reps with medium weight
  4. Farmer’s Walk – 30 seconds with heavy weights

Lower Body

Complete 3-5 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Squats – 6 reps with very heavy weight, or 15 reps with medium weight
  2. Jump Squats – 20 reps
  3. Deadlift – 6 reps with very heavy weight, or 15 reps with medium weight
  4. Glute Bridges – 15 reps with medium weight, or 20 reps with light or no weight

Core

Complete 3 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Weighted Sit-Ups – 20 reps
  2. Bicycles – 30 reps each side
  3. V-Ups – 15 reps
  4. Plank – 1 minute

 

 

Please note: I am not a licensed personal trainer or medical professional. Training plans, exercises, and related content on this website were derived from my own personal research and experience. While these routines have proven to be effective for me, you should always listen to your body and seek guidance from a medical professional before beginning a new exercise routine. 

15 Minute Lower Body Workout: The Pyramid

We all have them: Those days when you can only spare 15 minutes to exercise. You might ask yourself, “Is it even worth it?” Every time, the answer will be “YES! A resounding YES!”

This is one of my favorite super-speedy lower body workouts. Use this routine when you’re short on time, or tack it onto the end of a cardio or upper body workout if you have a few minutes to spare.

15 Minute Lower Body Workout: The Pyramid

Complete the full sequence in the order listed below, moving up the pyramid and then back down. Because this is a quick workout, try not to rest between exercises. As the reps increase, you can adjust your weights as needed to maintain proper form.

Workout Summary

  • Warm-Up: 2 minutes of light cardio and dynamic stretching
  • Exercise 1: Forward Hinge – 10 reps each leg
  • Exercise 2: Curtsy Lunge – 20 reps each leg
  • Exercise 3: Plié Squat – 30 reps
  • Exercise 4: Deadlift – 40 reps
  • Exercise 5: Squat – 50 reps
  • Exercise 6: Deadlift – 40 reps
  • Exercise 7: Plié Squat – 30 reps
  • Exercise 8: Curtsy Lunge – 20 reps each leg
  • Exercise 9: Forward Hinge – 10 reps each leg
  • Stretch: 2 minutes

Detailed Workout Description

Exercise 1: Forward Hinge – 10 reps each leg

  • With a dumbbell in each hand and feet hip-width apart, shift your weight to your left leg
  • Slowly lift the right leg off the floor behind you, hinging your upper body forward while keeping your hips level, your back straight, and your gaze on the floor slightly in front of you. Raise your right leg as high as possible while maintaining your form (even a few inches off the floor works perfectly)
  • Slowly reverse the motion, using your left glutes and hamstrings to pull yourself back up to standing. That’s 1 rep on 1 side

Exercise 2: Curtsy Lunge – 20 reps each leg

  • With a dumbbell in each hand and feet hip-width apart, shift your weight to the left leg
  • Lunge back with the right leg and land in a curtsy position, keeping your weight pressed into the left (front) heel, with the right toe resting lightly on the floor behind you
  • Squeezing the left glutes and quadriceps, press back up to standing to complete 1 rep on 1 side

Exercise 3: Plié Squat – 30 reps

  • With a dumbbell in each hand, position your feet slightly wider than hip-width apart with your toes turned out between 45-90°
  • Slowly bend your knees, lowering your glutes towards the floor while keeping your back straight and your gaze forwards
  • Take a quick look at your knees to make sure they’re not rocking inwards or jutting out past your toes (it helps to squeeze your glutes, which automatically pulls the inner thighs back and prevents the knees from rolling in)
  • Push through your heels to rise back up to standing. That’s 1 rep

Exercise 4: Deadlift – 40 reps

  • Stand with your feet hip-width apart, back straight, knees soft (slightly bent), with a dumbbell in each hand. Rotate your wrists inwards so the dumbbells are lightly touching the fronts of your thighs
  • Tilt your pelvis forwards slightly, then hinge forwards from the hips, lowering the dumbbells along the fronts of your legs until you’ve stretched as far as you can go while maintaining a straight back (imagine that you’re trying to close a door with your behind)
  • Pause, then engage your hamstrings and glutes to pull yourself back up to standing, maintaining a straight back throughout the full movement. That’s 1 rep

Exercise 5: Squat – 50 reps

  • Stand with a weight in each hand, feet slightly wider than hip-width apart, toes pointing forwards or slightly turned out
  • Slowly bend your knees, lowering the glutes towards the ground. Focus on pressing your weight into your heels rather than your toes
  • Squat down as far as you can go while maintaining a straight spine, weight in the heels, and knees behind the fronts of the toes
  • Engage the lower body as you return to standing. That’s 1 rep

Now, reverse back down to the pyramid.

Exercise 4: Deadlift – 40 reps

Exercise 3: Plié Squat – 30 reps

Exercise 2: Curtsy Lunge – 20 reps each leg

Exercise 1: Forward Hinge – 10 reps each leg

 

 

Please note: I am not a licensed personal trainer or medical professional. Training plans, exercises, and related content on this website were derived from my own personal research and experience. While these routines have proven to be effective for me, you should always listen to your body and seek guidance from a medical professional before beginning a new exercise routine.