The Six Pack Abs and Cardio Workout is made up of three circuits, each repeated three times. You don’t just get into your abs, but also your tush and thighs! Rip it up with this workout. You don’t need any equipment, just your body. Are you ready?

Total Workout Time: 40 Minutes
Equipment Needed: None

Warm Up: 5 Minutes

Circuit 1
Jumping Jacks, 40 Reps
Bodyweight Squats, 40 Reps
Low Plank, 60 Seconds
REST 1 MINUTE – REPEAT x 3

Circuit 2
Clock Lunges, 60 Reps
Side Plank, 30 Seconds (each side)
Side Lying Hip Circles, 60 Each Side
REST 1 MINUTE – REPEAT x 3

Circuit 3
**CARDIO BLASTS**
30 Seconds Easy Pace
30 Seconds Maximum Effort
NO REST IN BETWEEN SETS, REPEAT x 5

**Indicates heart rate should come up quite high. These are high intensity body weight exercises and should be done at full effort. These high intensity intervals are the metabolic booster of the workout.**

Cardio blasts can be done via any form of exercise including: running, stair climbing, elliptical machine, stationary bike, etc. If working out at home, take advantage of stairs, sidewalks, roads, etc.  You’re really only giving maximum effort for two minutes and 30 seconds. Pushing yourself hard followed by a short recovery will open up lungs and burn fat like nothing else!

Exercises that may need some explanation:

Side Lying Hip Circles: It’s just as it sounds! These old school exercises are still a great way to get into the small muscles of the hips that help to shape our body and keep us moving well. Start by lying on one side with your bottom leg slightly bent and top leg straight. Raise your top leg, flex your toes toward your face, and make big circles with your leg. Flex your toes toward your face throughout the exercise. Switch sides and repeat.

 

Have a question about an exercise? Check the Exercise Glossary.

 

Follow by Email
Facebook
Google+
Twitter
Pinterest
Instagram
Yummly