Complete Abs Workout

So here is another workout. This one will really help strengthen  your abs on back.



1. Knee Crushes x 30


2. Leg Raises x 20




3. Flutter Kicks x 30






4. Heel Touches x 30





1 min Plank



1 min Superman




Try this and you will see results fast

Workout at home in 15-30min

So working out can be hard and I live in Ireland so walking and running outside can be very hard to do when its raining and really cold out, so here are some ideas of how to get a work out without trying really at home.

First off - Clean your house!

Cleaning your house is killing two birds with one stone, you get your house clean and burn some calories and move your body and get the blood flowing.

Cleaning your house                                                              15min-1hour

Carpet sweeping, sweeping floors	39	156
?Cleaning, heavy or major, vigorous effort Including washing car, washing windows, cleaning garage	34	136
?Mopping	43	170
?Multiple household tasks all at once, light effort	26	102
?Multiple household tasks all at once, moderate effort	43	170
?Multiple household tasks all at once, vigorous effort	51	204
?Cleaning, house or cabin, general	34	136
?Cleaning, light Including dusting, straightening up, changing linen, carrying out trash	26	102
?Washing dishes While standing	22	88
?Washing dishes and clearing dishes from table With some walking	26	102
?Vacuuming	43	170
?Butchering animals	85	340
?Cooking or food preparation Including use of manual appliances while standing or sitting	17	68
?Serving food, setting table	26	102
?Cooking or food preparation (with some walking)	26	102
?Feeding animals	26	102
?Putting away groceries, carrying packages Specifically, carrying groceries, shopping without a grocery cart	26	102
?Carrying groceries upstairs	111	442
?Cooking Indian bread on an outside stove	34	136
?Food shopping with or without a grocery cart, standing or walking	22	88
?Non-food shopping, standing or walking	22	88
?Ironing	22	88
?Sitting - knitting, sewing, light wrapping of presents	9	34
?Doing laundry, packing suitcase (while standing) Folding or hanging clothes, putting clothes in washer or dryer	17	68
?Putting away clothes Gathering clothes to pack, putting away laundry while walking around	22	88
?Making the bed	17	68
?Maple syruping/sugar bushing Including carrying buckets, carrying wood	68	272
?Moving furniture and household items, carrying boxes	85	340
?Scrubbing floors on hands and knees Including scrubbing bathroom, bathtub	48	190
?Sweeping garage, sidewalk, or outside of house	51	204
?Packing/unpacking boxes, light to moderate effort Occasional lifting of household items while standing	43	170
?Putting away household items while walking around - moderate effort	34	136
?Watering plants	26	102
?Building a fire inside	26	102
?Moving household items upstairs, carrying boxes or furniture	136	544
?Light home activities while standing Including pumping gas, changing light bulbs	17	68
?Walking - light, non-cleaning Readying to leave, shuting/locking doors, closing windows, etc.	34	136
?Sitting - playing with child(ren) - light, only active periods	26	102
?Standing - playing with child(ren) - light, only active periods	31	122
?Walk/run - playing with child(ren) - moderate, only active periods	51	204
?Walk/run - playing with child(ren) - vigorous, only active periods	68	272
?Carrying small children	34	136
?Child care: sitting/kneeling - dressing, bathing, grooming, feeding, occasional lifting of child-light effort, general	26	102
?Child care: standing - dressing, bathing, grooming, feeding, occasional lifting of child-light effort	34	136
?Elder care, disabled adult, only active periods	51	204
?Reclining with baby	9	34
?Sit, playing with animals, light, only active periods	26	102
?Stand, playing with animals, light, only active periods	31	122
?Walk/run, playing with animals, light, only active periods	31	122
?Walk/run, playing with animals, moderate, only active periods	51	204
?Walk/run, playing with animals, vigorous, only active periods	68	272
?Standing - bathing dog	43	170

*http://calorielab.com/burned/?mo=se&gr=05&ti=home+activities&q=&wt=150&un=lb&kg=68*

All the above things can burn calories and more then you think, there are some awesome work-outs and you may not even know  you are burning calories. 

I would also recommend that you take one half an hour to do a few simply workouts, you can do this while watching your fave TV show as time will fly by and if its longer then a half hour then that great. Simply workouts include - 

5 Jumping Jacks

5 Squats

5 Lunges

3 Step up onto a chair 

Plank hold for 15-20secs 

Make sure you take a 15sec break between each.

Everyone can be fit, give it a go and try your best, and of course you can change it up or down to suit your fitness.