Welcome to the TIGHT BODY 90 DAY AB CHALLENGE!

Everyone would like a nice, tight, perhaps 'ripped' core. But not everyone is willing to do what it takes to get there. It requires a 'No Quit' mindset, the ability to train day in and day out, whether you feel like it or not, healthy eating habits, pre-planning, focus, and NO EXCUSES! Do you have what it takes?

This blog is set up for you to follow at any given time, for 90 Days. To begin just scroll down the archive list of blogs to 'Day 1', or simply type 'Day 1' into the search bar. Continue following with 'Day 2', etc., until you've reached 90 Days! 
NOTE: After entering 'Day 1' (for example), in the search bar at the top of this page, you will need to scroll down the page to that specific entry. There will more than likely be a few blogs to scroll through before you come to yours. :)

The TIGHT BODY 90 DAY CHALLENGE is set up for the average person. If you're ready for more advanced exercises, simply add dumb bells', ankle weights, a med ball, more reps, slower reps, mega fast reps, etc., you get the idea, do what will challenge you. 

A COUPLE OF THINGS TO KEEP IN MIND:

1. Your diet will largely determine your outcome, regardless of how hard you're 'working it'.

2. Your attitude will largely determine if you stick to the full 90 days.

3. Your level of commitment and consistency, will largely determine your long term results.

As always, check with your physician before embarking on any exercise program. 

Have fun. Enjoy your journey. Expect success!

Day 90 / WOD / Final Day!!!!!!

Congratulations!!!!!! 

Today is Day 90 of the  

'TIGHT BODY 90 DAY AB CHALLENGE!!!!!!!

You've made it! I hope it has been a successful venture for you. I hope you've not only leaned out, but got stronger mentally and physically in the process, as this is what lies at the foundation of TIGHT BODY BOOT CAMP.

I'd love to hear of your experience. The up's, down's, lessons learned, and where you plan on going from here....
Perhaps, run through it again, more advanced, or jump over to the TIGHT BODY 30 DAY CHALLENGE! at www.tightbody30daychallenge.blogspot com.

Feel free to send your 'Before' and 'After' pictures to me at: jillstightbody@earthlink.net

Until the next CHALLENGE, take care and have a fabulous day!  

Health!

Jill

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- RUN STAIRS:

3 minutes run, 3 minutes recovery (keep climbing, just at a much slower pace). Complete 5 intervals.

- 45 MINUTES OF UPPER BODY EXERCISES

- PLANK

1.5 minutes on, one minute off until failure.

- 100 CABLE CRUNCH

- 100 MINI-TRIANGLE CRUNCHES

On back. Feet together, ankles crossed, feet to ceiling. Arms crossed in front of chest. Crunch up forming a mini-triangle.

- 100 DECLINE CRUNCHES - Pretzel arms on chest.

Adv. Behind the head or arms extended.

- 50 AB WHEEL ROLLOUTS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 89 / Rest Day

REST DAY:

Sleep in.

Rest

Catch a catnap during the day if you need to.

Reflect.

Prepare.

Go for a nice long walk.

Stretch.

Enjoy!

Day 88 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

BOX JUMP INTERVALS:

Men: 24 inch box minimum. Women 18 inch box minimum.

1 minute on, 1 minute off, for a total of ten intervals. Get in as many jumps as you can each interval.

- 45 MINUTES OF LOWER BODY EXERCISES

- 30 AROUND THE WORLD

Hold a challenging but not too heavy plate, with two hands overhead. Circle around to your right = 1 rep, then circle left, repeat.

- 50 SIDE LYING DIAGONAL V-UPS (OBLIQUES)

Lay on left side and do a ‘V-up’, 40 each side. Repeat again for a total of 100.

- 40 OVERHEAD ‘TICK-TOCKS’

Stand feet apart. Hold plate or dumbbell overhead. Slowly lean to the left, back to center, to the right, back to center = 1 rep. Repeat again for a total of 40.

- 100 BANANAS

Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.

- 100 CAPTAINS CHAIR KNEE TUCKS

1 MILE RUN. COOL DOWN. STRETCH.

Day 87 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- JUMP ROPE INTERVALS:

2 minutes high interval, 2 minutes recovery pace for a total of 7 intervals.

- 45 MINUTES OF UPPER BODY EXERCISES

- 20 HANGING ‘L’S

Hang from the bar, and lift to the ‘L’ position, return = 1rep.

- 75 BENT KNEE OBLIQUE CRUNCHES

On back. Knees bent, feet apart. Hands behind head. Right elbow up towards left knee, back to center, right elbow up towards left knee, back to center = 1 rep.

- 70 SIDE OBLIQUE CRUNCHES

Lie on left side, right hand behind head, crunch targeting the oblique. Do all 70 on one side, then 70 on the other.

- 100 ONE-SIDED SIT-UPS

Left arm to left ankle. Right side is on the floor. Can also use a light DB.

- 50 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)

Hang from bar, tuck knees up to left shoulder, back down, then up to right shoulder = 1 rep.

RUN 1 MILE. COOL DOWN. STRETCH.

Day 86 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, Row 500 mtrs. Stretch.

WORKOUT:

- ROW INTERVALS:

5 minutes on, 5 minutes off  (meaning , keep rowing but at a lesser intensity as recovery), for a total of 3 intervals.

- 45 MINUTES OF LOWER BODY EXERCISES

- 50 ROCKING CHAIRS

Sit on floor, knees bent, feet apart. Hands are extended overhead. Lean back as far as you can keeping your feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a rocking chair.

- 100 MED BALL OR EXERCISE BALL PASS THROUGHS

Lay on back, arms extended overhead. Hands and feet simultaneously come up, place ball to feet, feet carry ball down, and return ball up to hands = 1 rep.

- 50 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 50 DOUBLE LEG ISOLATIONS

Lay on back. Arms extended and at your sides throughout movement. Feet together. Lift feet so thighs are vertical to ceiling, then extend feet out as far as you can keeping the small of your back intact with floor = 1 rep. Small isolated movement.

- 40 HANGING KNEE RAISE TO ELBOWS

RUN 1 MILE. COOL DOWN. STRETCH.

Day 85 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, 800 mtr. run. Stretch.

WORKOUT:

- SWIM: 1 MILE, ANY STROKE

- 45 MINUTES OF UPPER BODY EXERCISES

- DECLINE ‘CATCH’

Head is down on bench. Using a med ball of your choice, push the ball up from the chest, and catch while at the top of your crunch on the bench, return head to low position - 1 rep. Do 50 reps.

- 100 ELBOW / KNEE OBLIQUE CRUNCHES

On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.

- 50 PIKES USING AN EXERCISE BALL

- PUNCHES

Sit on floor, feet apart. Cross puch 4 punches down to floor (be sure you’re twisting at the waist), 4 punches back up to starting position = 1 set. Perform until failure. Rest one minute. Repeat for a total of 13 sets, totaling 104 punches.

- 40 OBLIQUE DECLINE TWISTIES

Curl up and twist left, back down, curl up twist right = 1 rep.

RUN 1 MILE. COOL DOWN. STRETCH.