20 minute ab workout. No equipment required.
20-Minute Workout:
Perform every exercise for 50 seconds, with 10 seconds recovery between each movement. Hold the recovery move for 30-60 seconds between sets.
Set 1:
V-Sit
High Plank, Knee to Elbow Hold (right)
In and Outs
High Plank, Knee to Elbow Hold (left)
Recovery Move: Cat-Cow Pose
Set 2:
Corkscrews
V-Ups
Russian Twists
Toe Touches
Recovery Move: Camel Pose
Set 3:
Reverse Crunch
Rotating Forearm Plank
Bicycles
Plank Walkouts
Recovery Move: Bird Dog
Set 4:
Side Plank to Crunch (right)
Heel Touches
Side Plank to Crunch (left)
In and Outs
Recovery Move: Cat-Cow Pose
20 Minute Recipe:
Here’s a favorite, quick recipe of mine that’s a great start to a clean diet.
Chicken Veggie Bowl
Serves 2
To shorten prep time, pre-chop the vegetables and dice them into small pieces for faster cooking time, or use cooked chicken. Try using a slow cooker to cook a week’s worth of chicken at one time.
1 large chicken breast
1 small green bell pepper
½ red onion
1 clove garlic
½ cup salsa
1-2 teaspoons cumin
1 large roma tomato
2 tablespoons fresh diced cilantro
½ large avocado
Salt and pepper to taste
Dice chicken breast, bell pepper, onion and garlic. Spray large frying pan with non-stick cooking spray, and cook the chicken and veggies over medium-high heat, stirring occasionally.
After two minutes, add in salsa and cumin, coating chicken and vegetables well. Cook until chicken juices run clear, and chicken is fully cooked. Meanwhile, dice roma tomato and cilantro, then toss together. Cube half a large avocado, and mix everything all together, seasoning with salt and pepper to taste. Divide into two bowls, and enjoy!
~350 calories/serving
Becca Capell
iFIT Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
