DAY 6: Cardio and Abs

DAY 6: Cardio and Abs
 
Warm up:
 5 minute steady state stairs
5 minutes:
45 seconds moderate pace
30 seconds “sprint”
repeat 4x
 
Circuit #1: 3-4 rounds
20 cable crunches
50 high knees
:30 weighted plank hold
30 alternating hip taps
 
Circuit #2: 3-4 rounds
10 decline bench crunches (add weight when comfortable)
12 decline twists (add weight when comfortable)
40 low jacks
 
Circuit #3: 3-4 rounds
10 Roman Chair Ab Crunches
15 lying leg raises from bench
10 straddle bench jumps
 
HIIT Superset #1:3-5 sets
100m rower
10 burpees
 
HIIT Superset #2: 3-5 sets
12 alternating 180-degree jump squats
20 alternating crab toe touches
 
HIIT Superset #3: 3-5 sets
50 alternating ropes
30 mountain climbers

Category
December 2017, Workouts 2017