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Marlene Frau » Trainingstagebuch

00:40:00 Std.




30 Minute At Home Abs & HIIT Cardio Workout for Fat Loss - HIIT Happens (mit Hand- und Fußgewichten; Pausen teilw. durchgemacht)
Workout Structure
31 Minutes Total
7 Groups of 2 Exercises; 1 Cardio & 1 Core
20 Seconds On, 10 Off X 4 (each)
20 Seconds Rest between Sets

Cardio and Abs Workout - Abs and Cardio Blender Mashup
Printable Routine
Mountain Climber Switch + Knee: 20 On, 10 Off x 2 - Wake up your lungs and your muscles while challenging your balance.

Rotating Jackknife Crunches: 20 Reps, 10 on each side - This one is killer for your abs and obliques. You can make it easier by bending your knees; make sure to do this modification if you are struggling to keep proper form.

Heel Tap Seesaw: 20 On, 10 Off, x 2 - Make sure not to hold your breath during this high intensity cardio move.

2 Hooks + 2 Knees + Kick: 10 Reps each side - A little bit of kickboxing to get your fired up. Kickboxing is great for the core; make sure to keep your abs tight and your movements quick to get the most out of this one. We break up the reps on the two sides of the body with the abs exercise below.

Rotating Side Hip Raises: 10 Reps per side - You will feel this one along your sides. You can do these from your knees if the full version is too difficult.

Plank Steps: 20 On, 10 Off, x 4 - Planks are an incredible exercise for the transverse abdominals; here we step it up a notch by adding some simple footwork.

Burpees + Knees: 10 Reps - All of the cardiovascular benefits of Burpees, plus additional benefits for the core in the form of knees when you're done in that high plank.

Russian Twists: 20 Reps - Keep your back flat and focus on range of motion rather than speed in order to get the most out of this core exercise.



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