DEFENDING A LION

March 28, 2011 Quote of the Week

"The word of God is like a lion. You don't have to defend it. All you have to do is let it loose, and it will defend itself." --C.H. Spurgeon

10-MINUTE WORKOUT: Abs and Calves

Today's workout will hit your midsection and your lower legs quickly and effectively. Even though you can't completely isolate any one portion of the abdominals, you can involve one section over another based on angles and which portion (upper or lower) of your body is moving at one time. As far as your calves, the standing calf raise targets the gastrocnemius, tthe larger, diamond-shaped muscle atop the smaller, deeper, soleus muscle.

We're going to simply hit the lower abs, upper abs then both simultaneously with three simple moves. Take each set to failure.

ABS Reverse Crunch | Focus: lower abs Standard Crunch | Focus: upper abs Double Crunch | Focus: Upper + lower abs

>> For descriptions and video demonstrations of these abdominal exercises, click here.

CALVES Standing calf raise | Focus: Gastrocnemius

--Rock back on your heels then up onto your toes at a steady pace. Squeeze your calves at the top of each rep. Shoot for 100 reps without stopping (or until failure). Rest briefly and repeat.

>> Want more workouts? Click here for a library of 10-minute routines.