Cardio Ab Sculpt.
Throughout this entire workout (including the warm up) I feel the most benefit when I keep my mind focused on my core and being fully balanced with each and every movement all the way through. No just throwing the body around, move with purpose and control.
Time estimate: about 20 minutes.
Warm up:
(the warm up can be skipped if doing this workout after a cardio session)
Time estimate: about 20 minutes.
Warm up:
(the warm up can be skipped if doing this workout after a cardio session)
![Picture](/uploads/3/0/3/3/30337401/1401795511.png)
High knees, arms pumping normal and chest high for 30 seconds. Continue high knees but raise arms to vertical for 30 more seconds. Continue high knees now with arms in front, elbows bent, and hands together, rotating the upper body so that the raised knee approaches the center of the chest, between the arms (30 seconds) - see photos to the left. Repeat this cycle 3 times, with no breaks in between, trying to get more reps each time through.
You should begin sweating by the end of the warm up!
You should begin sweating by the end of the warm up!
1. Plank Cycle
Get into plank position with palms flat on the ground and body straight. Hold for 15 seconds, then bring the right knee up to the right shoulder on the outside of the body and back to the starting position. Focus on using the oblique during this movement. Alternate legs and do 8 on each side. See photos to the left. Drop so that the elbows are on the ground, back still straight. Repeat the alternating knee to shoulder move 8 more times on each side from this position. Remember to keep the body flat and butt down. Finally, rise back to plank position with hands on the ground. Again raise knee to shoulder but pick up the pace so that there is a small hop when switching legs. Drop to the floor and rest for 30 seconds. Repeat 2 times through. **Modification: If this is difficult or becomes difficult, never compromise form!! The plank cycle can be done effectively with the knees on the ground as a modification, do not hesitate to do this or even alternate between both methods! |
2. Jump and Sit
Begin with exaggerated jumping jacks, with limbs making large motions, touching the hands at the top, moving the feet quickly and keeping the core tight. Do 30. Now sit on the ground with knees up and hands on shins. Extend the arms and allow the back to curve slightly so that the body is in a C shape. Place hands on the ground next to the hips. Straighten one leg with the foot 2-3 inches above the ground. Lift the straightened leg as far as possible, not moving the upper body but focusing on bringing the thigh to the chest. Bring the straight leg back down to a few inches above the ground. Bring the leg up again, this time bending at the knee and bringing the knee to the chest (still refrain from moving the upper body). This is one rep, do 10 reps. Switch to the other leg and repeat. Go back to jumping jacks and then repeat seated leg lifts, total 2 times through. Take breaks as needed. **Modification: For the leg lifts, if the become difficult and the upper body begins moving, use the hand to help raise the leg, but try to keep moving as long as form (C shape) is not compromised. |
3. Lay and Jump
The first move here is the classic "bicycle". Get into position by laying on the ground facing up. With knees bent at 90 degree angles, bend at the hip until knees are directly above hips. Raise the shoulder blades off the ground with hands lightly supporting the head. Elbows should be wide, out of sight. Crunch upward while rotating so that the right shoulder moves toward the left knee. At the same time, straighten the right leg, keeping it raised a few inches above the ground. Go back to the starting position, then twist and bring the left shoulder toward the right knee, straightening the left leg. Continue rotating back and forth, 20 times on each side. After a short rest, stand with feet slightly wider than shoulder width apart. Hold arms straight down on sides, the bend elbows to a 90 degree angle in front of the body, palms down. Bend at the knees and jump vertically, lifting the knees to the chest until thighs hit hands. Do 10 jumps without stopping in between. Take a quick break and do three total sets. **Modification: If the jumps are hard on the knees or too difficult, do high knees, 10 each side as fast as possible. Another option is to stand in place and raise one knee at a time, 10 each side. |
After completion, be sure to cool down and stretch!