You know that electric feeling you get after a killer workout? Yeah, times that by 10 and that pretty much sums up this past weekend for me!
If you haven’t heard, Saturday I teamed up with Lee {from Fit Foodie Finds}, The Her Initiative, and a bunch of local Minneapolis ladies {and a handful of ladies who traveled all the way from Chicago} for the #partyforhermpls! The day went a little like this — DJ Omaur Bliss was pumping jams as I led a leg-burning barre + HIIT workout and Lisa {from the I am Initiative} cooled us down. Then Kayla {from The Her Initiative} told us all about Her and the #25for25 program.
Did you know that 443 million school days are lost each year due to water-related diseases? And girls under the age of 15 are twice as likely as boys to be the family member responsible for fetching water? And if you give 82 cents a day to The Her Initiative, in one year you’ll give clean water, health and hygiene education to 25 women and children. If you weren’t able to make the event but still want to support The Her Initiative, empowering women with clean water, health and hygiene education you can donate here.
After the workout and fun facts, we enjoyed lots of delicious Peace Coffee, Seven Sunday’s Muesli parfaits and Fit Foodie Finds Amazing Peanut Butter Balls while we shopped local MN makers and small, women-owned businesses.
But the best part of the whole day…well it’s a toss up between:
Clearly it was an overwhelming success! I can’t say thank you enough to everyone who showed up and played a roll in making this happen {The Real Food RDs, Lissadee Photography, Bee + Co. to name a few}!
So speaking of killer workouts and endorphins. Let’s jump into to this abs of steel medicine ball workout! What are you waiting for? You’re just 390 reps away from sculpting a tighter torso and flatter abs!
{music: Rihanna Work featuring Drake, get more songs currently rocking my workout playlist here}
BONUS: I’ve teamed up with the amazing Fit Foodie Finds to make this a 2-for-1 workout. Head on over to her blog for 8 Ways to Get Amazing Abs with a Medicine Ball!
1 medicine ball, 8 exercise x 2 sets for a total of 390 reps! Complete the number of reps listed next to each exercise below. Then repeat the entire workout x 2 sets for a total of 390 reps. Incorporate this 15 minute routine into your cardio and strength training to carve out your midsection.
A weighted, medicine ball is a great piece of equipment to use when training your abs because it challenges your core stability. I recommend using a medium-to-heavy medicine ball for this workout {5-to-15 lbs}.
See video above for complete workout and proper exercise form.
How to do it:
modify: keep both feet flat on the ground as you twist side to side.
make it harder: lift both feet up, off the ground, as you twist side to side to make it more challenging.
How to do it:
modify: remove the medicine ball and perform the mountain climbers with both hands on the ground.
make it harder: perform this exercise at a more rapid pace to get the heart rate up. Making sure to keep your body in a straight line from your shoulders to ankles. To make this move even more challenging, bring your feet closer together in your starting push up position.
How to do it:
modify: if this is too difficult, modify by dropping down to one or both knees.
make it harder: to make this move even more challenging, bring your feet closer together in your starting push up position.
How to do it:
modify: option to keep a bend in the legs.
make it harder: lower your legs as close to the ground as possible while keeping your low back driving into the mat; keep your legs as straight as possible throughout all 30 reps.
How to do it:
modify: keep the medicine ball in your hands at your chest if you are unable to set the ball on your legs {table top platform}.
make it harder: keep the medicine ball on your legs {table top platform for all 20 reps}.
How to do it:
modify: remove the medicine ball and perform the leg lifts with the opposite leg planted firmly on the ground. if this is too challenging you can always perform leg lifts while seated on your butt. You can also do this exercise on your fists or elbows if it bothers your wrists.
make it harder: performing this exercise with one leg balancing on the medicine ball is about as challenging as it gets!
How to do it:
modify: perform this exercise without the medicine ball between your calves. or keep your knees bent at 90 degrees throughout the entire exercise.
make it harder: as you extend your legs out in front of you, lower them as close to the ground as possible while keeping your low back driving into the mat.
How to do it:
modify: if this is too difficult, modify by dropping down to one or both knees.
make it harder: to make this move even more challenging, bring your feet closer together in your starting push up position.
the outfit
lululemon capris {they are like 3 years old, but I wish I could find them again, love them}!
lululemon tank {it’s an older style – thanks for letting me borrow your adorable tank Lee} but the Swiftly Tech Racerback Tank Top 2.0 is my current favorite!
alala style zip it up bra
get the bonus workout from fit foodie finds: 8 ways to get amazing abs with a medicine ball
Seriously run, as fast as you can over to Lee’s blog!
Complete the number of reps listed next to each exercise below. Then repeat the entire workout x 2 sets for a total of 390 reps.
This workout is part of my ab training series: 30 minute butt + abs tabata workout, tighten and tone arms + abs workout, flat lower abs workout, tighten up ab + butt workout, and my best performing workout post yet — barre 100 ab series!
I blasted through this workout at the gym today! It was a challenging and sweaty one! But it was great to switch it up and use the medicine ball for a change! Thanks for sharing this awesome workout!
Krista! I’m so glad you were able to fit this workout in! It’s a challenge for sure! Nice work lady! xo-Lindsey
I loved everything about Party for Her! What an amazing way to start my Saturday. You did such a great job putting everything together … and raised a significant amount of money! SO GREAT. 🙂
Alyssa! So great to see you this weekend at The Party for Her! Thank you so much for coming out and supporting the event and being part of the days huge success! I hope I get to see you again real soon! xo-Lindsey
So excited to have found your blog through FitFoodie! I’m doing this workout today during baby nap time. Always looking for exciting workouts I can do in my sorta home gym/living room. ??
Jessica! Yes! I’m so glad you found my blog through Lee {FitFoodie} too! Yes, love that you did this 390 rep ab challenge during nap time, now that’s dedication! Nice work lady! xo-Lindsey