Joy Booker
January 24, 2010 by Joe Gigantino
In today’s ab workout we are going to do a warm up, cardio interval then focus on core strength using Joy Booker’s pick of the best ab exercises and ab workouts. Joy has been a fitness instructor for 13 years and is also a Certified Law Enforcement Police Academy trainer.
Core strength helps to protect our back, keep us strong and prevent injuries both on and off the job!
Warm up: Jog 1 mile at low to moderate intensity or 12 minutes of elliptical at moderate intensity.
Cardio Interval: 20 minutes on the treadmill at higher intensity
- Advanced; run at 7.0 pace or higher and incline at least 3.5
- Intermediate; run at 6.0 pace or higher and incline at least 2.5
- Beginner; jog at 5.0 pace or higher and incline at least 1.5
*if restricted from running, then elliptical for total of 21 minutes at high intervals for 6 min with short rest periods (low intensity) for 1 min then repeat 3 times*
Cool down: 6 minutes on the treadmill at a 4 pace (fast walk) and 6+ incline, or highest possible at a fast pace walk
Ab Workout:
- 2 minute planks (1minute for beginners)
- side plank, 10 lifts on each side
- 10 hanging pikes
- 30 second mountain climbers
- 30 second scissor kicks
- repeat 4 times at high intensity (beginners 3 times)
Cool down -- ab stretch
Thought for Today: “Pain is weakness leaving the body”
“In my law enforcement training, I used to hear this over and over from my Drill Sergeants, ‘Pain is weakness leaving the body’. It didn’t take me long to really grasp what that meant! Pain truly is weakness leaving the body; the pain you feel in training is no fun, but you can handle it and you will grow from it, emotionally and physically. After progressive overload in your workouts, you will find you can take a whole lot more! So don’t give up! Keep striving towards your fitness goals.” -- Joy Booker
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Joe, I missed this yesterday. I love this.
Plan on working in part of it to my cardio training today (Saturday)!
Thanks.
Cheryl B.
Great! Let me know how it goes!