Image source: http://www.italktofood.com/2012/01/2012-goals.html

It’s Sunday and I’m off to the gym! Today I’m going to focus on strengthening and toning my core (abdominals, back, obliques, glutes) with some of my favorite power moves. Here’s a look at my routine for today’s workout:

- Full sit ups on a decline bench (3 sets of 20 reps, holding a 10-15 lb weight at your chest). In between the 3 sets of 20, come half way up and do 50 side-to-sides with your weight.

- Plank series. Get into right side plank position and hold for 30 seconds. Switch to normal plank position (without resting) and hold for 30 seconds, then repeat on the other side in left side plank position and hold for 30 seconds. Repeat this series for a total of 4 times without resting. Sometimes if I’m feeling extra courageous I’ll do plank jacks (jumping feet in and out) for 30 seconds every time I’m in normal plank position. SUPER challenging!!

- Get into plank position with your feet under a stability ball. Bring your left foot out and touch the floor, then bring it back to center on the stability ball. Switch and bring your right foot out and touch the floor, then bring it back to center on the stability ball (this completes 1 rep). Do 3 sets of 20 reps.

- Russian twists. Sit on a mat and balance on your tailbone, bringing feet up and making about a 90 degree angle with knees. Using a weighted medicine ball (8-12 lbs) bring ball to right side, then left, then right, then left, lightly tapping the ball to the floor each time. Continue until you have completed 4 sets of 20.

- 3 sets of 15 back hyperextensions (using body weight only). You will need proper gym equipment to complete these.

- 3 sets of 12 hyperextension side bends (using body weight only). You will need proper gym equipment to complete these as well.

- Cardio. You burn WAY more fat when you perform cardio AFTER your toning/strengthening routine, and you will notice how much more difficult it is to do since you are already fatigued. At this point I will either run my fastest mile or do sprints for 10 minutes (1 minute at 8mph or 9 mph, 1 minute walking at 3.5 mph).

And that’s it! ENJOY YOUR SUNDAY! Make sure to always replenish your body after your workouts with a light and healthy meal, green power juice, or low-fat chocolate milk if you did some heavy lifting. xo