Circuit 1: (Repeat circuit 3x total)
- Lying Hip Lifts (20) (Use lower abs to lift hips)
2. Stability Ball V-Up (15) (Use lower abs to raise legs)
3. Stability Ball Crunches (20) (Be sure to get full back extension in “A”)
Rest 45 seconds.
Circuit 2: (Repeat circuit 3x total)
1. Side Plank With Dip (20 each side) (Feel the burn in your obliques)
2. Side Plank With Rotation (add dumbbell when ready) (12 each side) (Use abs to twist)
3. Reverse Crunches (20) (Use lower abs to pull up legs and lift hips)
Rest 45 seconds.
Circuit 3: Cardio!
Feel free to choose the type of cardio you want to do, but don’t do the same type of cardio every time you workout. (i.e. using the same machine, the same level, the same intensity, etc). Here are my favorite cardio workouts:
- 20 minutes of High-Intensity Interval Training (HIIT) on the elliptical, treadmill, or stationary bike. HIIT means you set the controls to “Interval.” When the level is difficult you sprint, and when it’s easy you go slowly and rest. Your “sprint” or “work” interval should last between 15 and 30 seconds, but you should not be able to do it longer than that. If you can, it’s too easy and you need to make the level harder. Try my favorite treadmill HIIT workout for some good ideas.
- 20 minutes of HIIT on the step master. Watch this video to see how that is done the best! I would only recommend using the step master once or twice a week.
- 40 minutes of steady pace cardio on the elliptical, treadmill, or stationary bike.
- 30 minutes of steady pace cardio on the step master.
I am a HUGE believer in HIIT because it burns twice the fat in half the time. How is that not the best thing ever? I never really saw great results in my fitness level when I only did steady pace cardio, so if you’re looking for the next step to torch that fat, you’ve found it! I can do three sessions of HIIT on the step master one week and see a full on six-pack by the end. It’s amazing, let me tell you.
So there you go! Make sure you’re really going slowly through your abs exercises so you recruit those abs, and try not to half-ass them by the end. Speed is NOT essential to making those exercises work!
Good luck with the workout, and let’s burn some calories!