30 Day #SayNoToCrunches – Week 3

I can’t believe that we are officially half way through the 30 Day #SayNoToCrunches Challenge!  I don’t know about you, but Week 2 truly proved to be a challenge.  Between a crazy weekend and my kids getting sick this week, fitting it in was definitely a struggle for me. I missed one day over the weekend, so I felt like I had to make it up.  In case this happens to you, you can either not worry about it and just start back in the next day, or here’s what I did.  For instance, I if I missed Day 3, on Day 4 I did all the core exercises from Day 4, 3, 2 & 1 but then instead of just doing my 1 minute of cardio each round, I did 2 minutes of cardio – from Day 3 plus Day 4.  Make sense?  I also know that several of you have told me you just did 2 separate workouts the next day (after missing) – Day 3 workout in the morning & Day 4 workout at night.  All of these are great options . . . I just admire everyone’s commitment.

So this week is going to feel amazing . . . it’s called “Anything But Crunches.” It doesn’t involve crawling or planking. It is made up of all my other favorite core moves.  There are a lot of exercises that focus on working the obliques, so have fun whittling those waistlines!

Remember to take pics or video, share them on Facebook, Twitter or Instagram and tag @SaraHaleyFit & #SayNoToCrunches.  The winner this week will get some luxurious beauty products from some of my favorite brands.

Here are the descriptions of this week’s “Anything But Crunches” exercises and modifications (M):

Tier Bike: Lie on your back with your arms by your sides. Keep your core engaged by pulling your navel to your spine. Alternate bicycling your legs out (one leg is always straight and one is always at table top). Think of hitting 3 different levels – high, medium & low. M:  Stay at the level where you can keep your navel pulled in and your rib cage closed.

Dead Bug: Lie on your back with your arms in line with your shoulders and your legs in a table top position (knees in line with hips). Flex your feet as if you are pushing something away with your feet. Hold for 30 seconds.  If you feel you need more of a challenge, take your knees out a little bit from your hips. M:  Put one foot on the ground.

Extended Dead Bug:  From the Dead Bug position, extend one leg out long. Hold for 15 seconds before repeating on the other side. The lower the extended leg drops, the more challenging it will be.  M: Repeat Dead Bug.

Falling Dead Bug:  From the Dead Bug position, let your legs lower to one side (but do not let them touch the floor). Hold for 15 seconds and repeat to the other side.

Side Rocks:  Sit cross-legged with your hands behind your head to open up your chest. Alternate rocking side to side, allowing one arm to lower to the floor.

Seated Twist:  Sit straight up with our knees bent in front of you and your feet flexed.  Keep your core engaged and lean back slightly and lift your feet up off the floor. Interlace your fingers so your elbows are out. Alternate twisting to one side, allowing your outside elbow to lower to the ground.  M: Keep your feet on the floor.

Soaring Bird:  Lie on your chest with your feet out long and your arms by your side with your palms to the ceiling. Pull your navel to your spine and lift your legs and arms up to the ceiling.  Hold for a count of two, lower, and repeat. M: Keep your feet on the floor.

30DayNoCrunches_Sara Haley_Week 3

Download this for Week 3 “Anything But Crunches”:  SaraHaley#SayNoToCrunchesWeek3

30DayNoCrunches_Jan 2015_FinalCalendar

And if you need the 30 Day #SayNoToCrunches Challenge calendar again, download this:SaraHaley#SayNoToCrunchesCalendar

 

 

 

 

 

6 comments | Add Your Own

  1. Celeste says:

    I’m still in and really loving the motivation. I want to thank you and tell you I really appreciate that you are providing us with something we can do everyday. I try to fit in 3 workouts a week on my days off. This is great to get me moving on the other days after work. I really feel I have to do it and stick with it. Thanks again. I may even start it up again after the 4 weeks : )

  2. Celeste says:

    One more thing if I may. I have a feeling I am not doing the Lunge Kick Out correctly. Anyway you can put up a demo video on that one. I am doing it how I think it should be but I am guessing its not correct.

  3. Celeste says:

    As I suspected I was not performing them correctly, I had a little more bounce shall we say in them. Thanks 🙂

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