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Workout: Killer Core Camp

woman performing a bird dog exercise in purple clothes against a grey background

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Each exercise is to be performed for 30 - 60 seconds. Allow 30 - 60 seconds between each exercise. 

  • Alternating Lateral Lunges

  • Full Sit-Ups (or crunches)

  • Cross-Over Mountain Climbers

  • Inchworms

  • Sea Turtles (or superman hold)

  • Giant Flutter Kicks

Rest 2 - 4 minutes.

Circuit #2:

Each exercise is to be performed for 30 - 60 seconds. Allow 30 - 60 seconds between each exercise.

  • Modified V-Ups (alternating)

  • Bicycle Crunches

  • Regular Burpees

  • Alternating Bird-Dog

  • Reverse Crunches

  • Tuck Jumps (standing) or High Knees or Alternating Front Kicks

Rest 2 - 4 minutes.

Finisher:

Perform the following exercises.

  • 30 seconds Body Saw Plank

  • 30 seconds Side Plank - left

  • 30 seconds Body Saw Plank

  • 30 seconds Side Plank - right

  • 30 seconds Plank

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Koldunov from Getty Images 

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Workout: Beach Ready Belly!

woman in black doing crunches on a blue yoga mat

Time: 45 - 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Timed Circuits:

Perform as many rounds as possible of the following exercises with limited rest until the 5 minutes is over. Rest 2 - 3 minutes and then move to the next 5 minute timed circuit. After you complete the two circuits one time each, repeat the two circuits again.

Circuit #1: (5 minutes)

  • 8 Frog Jumps

  • 8 Snow Angels

  • 8 Suicide Tap Downs

  • 8 Butt Kicks

Rest 2 - 3 minutes.

Circuit #2: (5 minutes)

  • 8 Suicide Push-Ups

  • 8 Side Plank Tap Downs - left side

  • 8 Side Plank Tap Downs - right side

  • 8 Standing Tuck Jumps

Rest 2 - 3 minutes and then repeat the 2 circuits again. 

Sprints:

Set up 2 cones about 50 feet apart. Sprint down to and back. Rest 5-10 seconds. And then sprint again. Repeat for 2 - 4 minutes total time.

Sit Ups:

Complete 50 sit ups in any number of sets until you have completed 50.

Core Finisher:

Complete 2 - 4 sets of the following exercises.

  • 30 seconds Plank

  • 10 seconds Recovery 

  • 30 Bicycle Crunches

  • 10 seconds Recovery

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by gradyreese from Getty Images Signature 

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