Cardio Abs

Posted by codedog5
Sunday, October 21, 2012 at 11:01pm filed under Cardio - Sports/Cross Training

Calories Burned:  816 calories per hour   (based on a body weight of 150 lbs.)

Start in a 45 degree core stabilizing exercise sitting down with a twist for 30 sec, then do the same move but bringing the knee of the side you twist to up connecting the tricep of your opposite arm with your knee for 30 sec. Make sure your head stays as straight as possible. Your head is obviously going to a move a little bit, but trying to keep it straight will pay off with results. Next, stay in core stabilization, but bring your hands up above your head making a diamond with your hands. Bring your hands up and down from each side of your body just like the first twist just bring your hands up and down instead of side to side for 30 sec. (No rest in between any of these sets by the way). Next do the same move, just bring your knee to your chest putting your knee between your arms as they go down for 30 secs. Then, hold in core stabilization making sure your fingertips are touching with your elbows out for 30 sec. TAKE A BREAK. Your abs will be on fire! a minute to a minute and a half should do.


Then, get into pushup position and VERY slowly lift one leg bent at a 90 degree angle and bring that knee all the way to your elbow (or as far as you can to your knee) then all the way back to the floor. Really flex that core as you perform. Alternate to each to side for 30 sec. After that 30 sec start to hop as you alternate knees and pick up the heartrate for another 30 sec. Take a 30 sec rest, then do the same exact thing just in plank position. Take a minute rest after that.

Then, get back into plank position and do hip tucks. You really focus on the tightening the core here. Basically try and hump the air (for lack of a better term) and hard as possible . Do 8 in plank, then pop up into push up position and do 8 more. Do 4 sets of these with no rest in between.

And you (and your abs) are DONE!

Tags:  abs, Six pack, cardio

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