31 days of ABs, 31 daily videos start now!
You ready? Read on about this project from the creator, Gwen Swain @ Mission Fit Camp
First video & instructions are at the end of this post! Who’s on board?
Hello Delicious Knowledge readers!
I am so thrilled to be a guest contributor to this fabulous blog! My name is Gwen Swain and I am the owner and instructor of Mission Fit Camp in San Diego. Mission Fit Camp is a 4-week outdoor fitness boot camp that meets in Mission Hills Pioneer Park 5 days per week for 60 minute workouts. Each month, I present a different challenge to my “campers” to work on improving something specific about their diet or fitness routine. This gives them a little extra motivation to clean up a bad habit, or boost their current program with a little extra cardio, or in this month’s case, core conditioning.
As fitness professionals, Alex and I learned long ago (while working together at our University’s fitness center) that it isn’t safe to train the same muscle group 2 days in a row. For example, if I workout my biceps to the point of muscle fatigue today, I will be sore tomorrow and should give that muscle group a day to rest. The same is true for most skeletal muscles. Abs are the exception to this rule. Because we can strengthen our abdominal muscles by moving through several different planes of motion (crunching, side-bending and twisting), as long as we vary the exercises and the movements performed, it is safe to target some part of your core every day.
At Mission Fit Camp, we begin each session with the easiest movements and advance to harder exercises as we progress through the 4-week program. This series will follow the same format. Day 1-7 will be the simplest to follow, and days 25-31 will be the most advanced. If you are struggling with the first few videos, please continue to practice those days’ moves before advancing to the next. Make any necessary modifications to accommodate for injuries or weaknesses and if you get through the video and feel like you want more, please complete a 3rd or even 4th set of the exercise. Most videos will show you 2-3 sets.
Now, let’s address motivation. It’s my hope that you click on the video, get down on the ground (even if you’re in work clothes on your lunch break) and follow me through the exercises as you watch it. Let me state the obvious when I say that: watching the video and not following along will not strengthen your abs. I challenge you to do every video for the next 31 days, and I believe that you will see and feel your core strength improve in your workouts, yoga practice, posture and daily chores.
The key to achieving results is to have consistency in your training. Even on your “rest” or “off” days you can still get in 3-5 minutes of abs. Even if you are on vacation… traveling… in the airport… you can do them on your layover at the gate :). No excuses! Everyone has 3-5 minutes maybe before bedtime to load the video of the day, and follow along. One thing that will help you succeed in this challenge is to have an accountability partner. Find someone in your life (office, family, class) to do the challenge with you!
We will help you with accountability! Leave a comment and let us know WHY you are taking this challenge.
Want more incentive? Taking a before photo to help benchmark your progress and motivate you to work toward the results you want and deserve.
Are you ready to get started? I am too! Good luck on your 31 days of abs challenge, and please provide me with any feedback that you have along the way!
Day 1: Crunches
We’re going back to basics, but 3 sets of 4 exercises will feel anything but easy! Since this is the first video of the 31 day series, there is a slightly longer introduction, but then we’re right off to work. In all of the videos, I will be focusing on QUALITY over QUANTITY. All sets are 10 reps maximum, and require minimal equipment and space. If you have a medicine ball at home that you’d like to use, feel free to advance or modify any of the exercises that I show you. This is your workout! Make sure that all of the moves feel challenging and pain-free: this is the best indication that you are doing them correctly.
10 Reps of Each:
A: Crunch Center
B: Crunch Combo (cross, cross, double center)
C: Repeater Crunch Right
D: Repeater Crunch Left
Finisher Plank & Stretch