Happy Monday Afternoon my friends!

Today we asked London Personal Trainer for there favourite abdominal workout.

I have a variety of different stomach workouts that are my favourites but this was my routine from this morning in which i improvised a little.

my morning workout plans was nearly derailed when the television was already being used. So, I quickly changed things up. I did three rounds of my Stability Ball Circuit (15 reps each – except for the push ups, I did 10, 7, and 10 – I’m getting better at those!) and I combined that with 3 rounds (15 reps each again, except for planks, that would be ridiculous) this totally ass belly kicking workout!

Belly Blaster Circuit

Sit ups – traditional sit ups. Lock your feet underneath something and sit all the way up! This works your hip flexors as well as your abs (a hugely important exercise if you are a runner!)

Russian Twists – I used a 5# dumb bell to perform mine.

Planks – need no explanation. Plank however you like to plank!

Suicide Planks – these bad boys are bad ass. Feel the burn! I cannot do 15 of these in a row; nor can I do 3 sets of 15 in a circuit. I think I maybe did 15 total. I need to work on that.

Roll Up Toe Touches – These are huge for me because I never used to be able to roll up from a completely lying down position without helping myself, using my legs as leverage, etc. Now I can complete all of my reps and sets in this circuit!

Reverse crunches – can’t work the abs without blasting the lower abs now can we?!

Your abs will be on fire! Mine were. Combine this with my stability ball workout like I did and you get a full body workout with a huge focus on core strength!

Tomorrow I’m going to run some intervals – I’m thinking the outdoor version of my Treadmill Fartleks that I came up with over the winter. 5 Miles, 3 of which will be intervals.

With the Core its always good to mix up the exercises.

Have a great rest of your Monday my friends, hope you liked my routine example.

Keeping with todays theme of past, we take a look when tennis hunk Fernando Verdasco posed for Calvin Klein.

Roger Federer made being the No. 1 tennis player in the world look easy. Fernando Verdasco showed off his skills at being No. 1 tennis hunk in this shoot for Calvin Klein underwear.

Looking back in 2009 at the greats pre retirement interview.

afin fans, the countdown begins. Marat Safin has announced that the Paris Masters in November will be the last tournament of his pro career, meaning that we have fewer than 300 days to enjoy his awesomeness (i.e. shirtlessness) on a week-in, week-out basis. He’s won Bercy three times in his career, making it one of his favorites.

Safin spoke quite a bit about his future plans to the press yesterday, following his three set loss to Richard Gasquet in Dubai. He says he’s open to “anything,” as long as it’s a “project,” but has so far ruled out coaching, commentating and the seniors tour (although he hinted that replacing Shamil Tarpischev as Davis Cup captain would be a future goal.) Oh Marat, quit faking – we all know that your plans have not extended past a semi-permanent beach vacation. Anyway, here are some choice words from the press conference (the guy gives great quote):

Q. And all things being equal, the last (tournament will be), what, Moscow? Bercy?
MARAT SAFIN: Well, we’ll have to see. Paris, we’ll have to make it the last tournament in Paris, a tournament where I play the best tennis and where I won the Davis Cup. So I would say I would love to say bye-bye there.

Q. Are you going to keep more motivated when you know it’s the end, or is it tough?
MARAT SAFIN: No, I’m motivated. I’m just not working out. And I’m trying to keep my body in shape. Looking forward for some good results throughout the year. I think that it’s much easier to do something great when you are less stressed and less — you have less expectations on yourself. So I think it will be a little bit easier, but just to get the confidence back, and maybe just a few lucky points and I can change. I don’t think that overall, I’m tired. I’m satisfied with the way I’m moving, but unfortunately sometimes wrong decisions.

Q. What things will you miss from the tennis tour, and what things won’t you miss?
MARAT SAFIN: Well, just the thing of being on the court and having the spectators watching you play and when you’re playing a great match and enjoying it. And also some moments when you’re playing terrible tennis and nothing is going your way, it’s sad to be on court, especially when you know that you are playing bad and you cannot do anything about it. So just a lot of stress on one hand. And on the other hand is some great matches that you are going to forget.

Q. You’re still only 29, but do you think that there’s an outside chance we could see you on the oldies tour?
MARAT SAFIN: I would love to play seniors, but just, it’s enough. I had a very good ride. Although I had been unlucky with injuries and should have done better than I did. And every time I played well, I got injured, so, what can I do? That’s life. And it’s just a part of — it’s just the beginning of the life, and there is another life coming after tennis. I think it’s just everybody should try something new.

Q. And what is that, business?
MARAT SAFIN: Anything. I’m open to anything, to any possibilities, but of course it has to be projects. I’m not jumping in something when there is no base. . .

Q. Would you be happy to stay in tennis, or are you looking outside, as well?
MARAT SAFIN: Well, of course I will try to do something with tennis. I would love to, but just it has to slow come up to something interesting and to do something in Russian, of course, if I can be useful for ATP in some way, maybe not a full-time job, but something interesting, yeah, I will do, but definitely not running into the offices and crying for help and all of these things. (Laughter) That’s not the way. . .

Q. Do you see yourself as a coach?
MARAT SAFIN: No, no. Playing is one thing and teaching is completely different. It looks simple but it’s really not. It’s a really tough job.

Q. Have you done any TV in Russia?
MARAT SAFIN: Oh, no. I can’t — I will not do commentating, that’s for sure. I will try — there are plenty of people who do that and they are doing pretty good job, so I don’t want to interfere on this when they are enjoying it.

Q. Do you think you could mark your farewell year with a tournament success?
MARAT SAFIN: Well, of course, but I have to agree with all of the players and make it happen. (Laughter) But unfortunately a lot of people are very ambitious and I don’t think it will happen.

Q. But that would be a final ambition of yours?
MARAT SAFIN: Yeah, why not? A nice farewell bye-bye, and, well, just win the tournament and just a present for me; I give away the prize money of course to everybody, but I would love to do that.

Q. Do you have your coach with you this time?
MARAT SAFIN: No, no, saving some money. Crisis, you know (Laughter).

Q. You won the Grand Slam against Kafelnikov; do you think you have underachieved or perhaps could you have done better?
MARAT SAFIN: Well, everybody is asking the same question, and of course, Federer should have won already 20 Grand Slams and of course Sampras should have won another five, six. I guess I should have won, instead of eight, how many, I should have won 14. Basically speculation; what happens if something will go in different directions. And of course if, if, if, we would not be in a crisis like we have a problem all over the world right now. So it’s just speculations, and of course, I wish I could have more, but as I said, was injured and every time I played well when I was injured and I can’t complain. Also where I’m coming from, I could have end up doing something completely different and I would not be sitting here and talking about this.

Q. Tarpischev can’t be Davis Cup captain forever, can he?
MARAT SAFIN: Well, there’s a person that shouldn’t be even considering being seated on the bench. There is a person already and I think it will not happen in the next five, ten years, that’s for sure so. We are going to keep it for later (smiling).

Stylish and elegant, tennis ace Roger Federer and Mirka Vavrinec were married at Easter at the registry office in Basle. The first pictures of the wedding of the year show the couple in love and intimacy. And: The Federer-baby is a boy.

Mirka wore an enchanted empire dress by Oscar de la Renta to cleverly hide her baby bump, as shown in the exclusive pictures in “Schweizer Illustrierte.“

The dress was tuned perfectly to her wedding ring which her goldsmith father made. Roger wore a classic three-piece suit by Tom Ford.

There were 39 guests at the wedding party, held at the Villa Wenkenhof in Riehen (click here to see it) and there was a very Swiss dish on the menu – Zurich Gschnetzeltes (a hearty stew). The wedding party celebrated until after midnight.

“Schweizer Illustrierte” betrayed another secret of the Federer couple: Roger and Mirka’s baby is a boy. The due date is in August. (We knew that already, right fans!?)

Fee goes to Foundation

“Schweizer Illustrierte” is the first magazine that published photos of the wedding. “We’ve had for many years, a trusting relationship with the 13-time Grand Slam winner and his family,” writes SI Nik Niethammer, editor-in-chief of the current issue.

The fee for the pictures was paid to the Roger Federer Foundation at the request of the bride and groom. This supports athletically talented, but financially poor children. In Africa, the foundation also supports projects of local relief organizations.

The photographers weren’t allowed into the actual ceremony or wedding party itself, and with neither Justin Gimelstob nor TMZ around, I don’t think we’re going to ever see photos of those moments. Privacy is the ultimate luxury when you’re a superstar!

Looking back at a great gesture from the tennis community. In the year 2010

Big props to all of our favorite tennis stars for doing their bit to help earthquake survivors in Haiti. And additional props to Roger Federer for rallying the troops. (And a pat on the back to tournament organizers who are no doubt scrambling to make this happen):

Here’s the gist on Sunday’s surprise tennis fundraiser at Melbourne Park (via AustralianOpen.com):

Several of the world’s top tennis players will star in a special fundraising event to help raise money for survivors of Tuesday’s Haiti earthquake at Rod Laver Arena on Sunday.

Although it’s the eve of the Australian Open’s first round, world No. 1 Roger Federer has put aside thoughts of his preparation and brought together an entourage of fellow stars to play a special mixed-doubles event at the stadium to support Haiti.

Top-ranked players Novak Djokovic, Rafael Nadal, Andy Roddick, Kim Clijsters, Serena Williams and Sam Stosur will also give up their last day of preparation to take to the court for the special event that was Federer’s brainchild.

Federer said all proceeds will go to the Haiti earthquake victims, and he hopes to “fill the stadium”.

“I had the idea we could do something to help Haiti after the tragic earthquake. So, I spoke to some other top players … they said ‘yes, we should do something’,” Federer said.

The action will start at Melbourne Park from 2pm Sunday, and tickets are available from Rod Laver Arena and Federation Square from 9am or at the gate. Entry is $10 for adults and free for children aged under 12.

The play will be mixed doubles matches, with pairings of the star players. Federer had not decided on a partner late Saturday, but joked that he would “choose wisely”.

The Swiss star said he was happy to do whatever he could to assist.

“I think it’s something as a tennis family we’re very happy to do. I know it’s on the eve of the first Grand Slam of the season, so it’s for some not so easy maybe mentally to separate, you know, a few things – but I think it’s a great initiative.”

Federer encourage Melburnians to come down and support the players and the cause.

“I’m happy we can go through with it and have some fun tomorrow. It may be a nice day also for families to come and see some top players play,” he said.

The devastating earthquake which hit Haiti on Tuesday measured 7.0 on the Richter Scale and has left tens of thousands of people dead. The United Nations has launched an appeal for hundreds of millions of dollars to try to help around three million people in need.

For those lucky enough to attend the event – don’t forget to bring some extra money for the inevitable collection bucket! (Speaking of: American Red Cross)

Here’s Roger’s full comment on the event, via Saturday’s press conference:

Q. Can you tell us more about what you’re doing for the people of Haiti tomorrow.

ROGER FEDERER: I had the idea that we could do something, you know, to help Haiti after the tragic earthquake. So I spoke to some other top players. I got some connections, you know (smiling). They all said, Yes, we should do something.

So we’re going to play doubles or mixed doubles tomorrow, also with top women’s players, try to fill the stadium. This is where you guys can help. Maybe put it out in the press. I think there will be a donation at the door of $10 to come and see us play.

I think it’s something as a tennis family we’re very happy to do. I know it’s on the eve of the first Grand Slam of the season, so it’s for some not so easy maybe mentally to separate, you know, a few things. But I think it’s a great initiative.

Happy we can go through it, have some fun tomorrow. Maybe nice day also for families to come and see some top players play.

Q. Chosen your partner yet?

ROGER FEDERER: I haven’t chosen yet. I’ll pick wisely (smiling).

You may remember that Federer spearheaded a Unicef benefit at the 2005 Indian Wells tournament for victims of the South Asian tsunamis. Here’s some footage from that event:

London is of course famous for it’s Wimbledon tennis complex, but there are plenty of other places to pick up your racquet and play tennis all across the capital if you can’t make it to the mecca of the tennis world!

Here we round up 6 great places to play tennis in order to improve your fitness in London – simply head to one of these locations and get playing now in order to improve your health, fitness and wellbeing.

1. Leaders Garden

Leaders Garden is roughly a five-minute jaunt from Putney Bridge tube station and has great courts for those who want to serve until sunset. You have the option to book half an hour, one hour or up to two-hour sessions at their courts with a pay-as-you-go membership.

2.Southwark Park

Southwark Park offers tennis courts surrounded by extensive wide-open spaces, so it feels very Wimbledon. But you can use these courts for free and play until your heart’s content. Take time to relish your tennis victory with a cool-down stroll around the park’s private gardens and lake, Pimm’s in hand.

3. Victoria Park

If you live in the Hackney or Bethnal Green areas of London, then the tennis courts at Victoria Park should be your chosen location. It’s been an established centre for tennis for the past 15 years, offering both individual and group coaching for all levels of talent.

4. Regent’s Park

For anyone located in North London, Regent’s Park is the best location for a tennis outing. From 8am to 8pm you can practise your skills by rocking up with a player card and paying cheaper rates – alternatively, if you are committed to taking tennis to another level, memberships are available.

5. South Park

South Park’s tennis courts are exactly what you’d expect of south-west London. Thanks to a recent refurbishment, the courts are separated into pairs with spectator benches and lush rose beds nestled between them. Advance booking via Fulham Borough Council is necessary – and you can either pay as you play or take out an annual membership.

6. Lincoln’s Inn Fields

The courts at Lincoln’s Inn Fields offer a wealth of grounds in an area where space is at a premium. Due to the influx of tennis fanatics in the City, you may have to wait a bit before you can get a game going – but it’s worth it (just keep thinking of all those great fitness benefits)!

Now we have established that tennis is an excellent way to improve your fitness levels. Let’s look specifically at how tennis benefits you from a health and fitness viewpoint.
Tennis as a form of exercise can help you to do more than just burn calories, there are many other benefits which include:

• Aerobic and anaerobic fitness – by burning fat and improving your cardiovascular fitness.
• Speed – through a series of side-to-side and up and back sprints to chase the ball.
• Co-ordination – since you have to move into position and then adjust your upper body to hit the ball successfully.
• Flexibility – due to the constant stretching and manoeuvring to return the ball toward your opponent.

The workout a game of tennis gives you results in explosive movements and stretching, providing your body with so many benefits it’s easy to see why tennis is a good choice when working towards better fitness.