Abs of the Month

MY AB TRAINING

with Fitness Model & Athlete

Ali McKnight

I try to train my abs 3-4 times per

week while performing either a variety

of exercises back to back or using the

different machines.

I do the back-to-back exercises while

lying on the ground; single- leg v-ups,

toe touches, medicine ball presses,

oblique crunches, etc. I usually do

20-25 reps of each exercise and

continue through until I burn out completely!

Usually one set does me in.

My other abdominal routine consists of machine crunches. I'll typically do five sets starting at a low weight, doing 50 reps, then 10 lbs. more doing 40 reps, then 10lbs. more doing 30 reps, etc.
My cardiovascular training stems from my comprehensive track and field background as a world-ranked heptathlete. I do a great deal of interval sprinting and hill repeats. Since i don't compete in track any longer (last competition were the Olympic Trials in 2000), I've incorporated 'cardio dance' into my training regime once or twice a week. I'm lucky enough to have a very energetic and enthusiastic instructor! The key to my training has been, and always will be, variety. It keeps things spicy and continues to keep your body guessing and prepared for anything you throw at it.

Here is my general diet for you to stay fit and in shape. Remember, exercising and diet are both key to your overall success!

Breakfast: Protein pancake or Oatmeal and a protein Shake

Snack: Protein bar

Lunch: Tuna, rice and veggies/salad

Snack: Protein Shake or Protein bar

Dinner: Chicken or Fish with Veggies/Salad

Bedtime Snack: Protein Shake

Good Luck with your program

Ali

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