OKAY GUYS, I’m a tiny bit late 🥺 but here’s the workout I pr..
🕑 Added 2021-03-25 17:03:24 +0000 UTC
OKAY GUYS, I’m a tiny bit late 🥺 but here’s the workout I promised you 🎁
I wanted to film something a little different so today it’s CARDIO 🏃🏽♀️ and CORE 🔥
LET’S GET STARTED ⬇️
STAIR STEPPER CARDIO CIRCUIT: some days I like to get my 🩸 pumping and burn some cals with a HIIT (high intensity interval training) circuit pre lift ✔️ usually on my upper body days!!
There’s five intervals to this circuit:
1️⃣ 0:00-1:00: single steps moderate pace
2️⃣ 1:00-2:00: crossover steps on the right and left (60 seconds each side) same pace
3️⃣ 2:00-3:00: running steps with pause at bottom, fast pace
4️⃣ 3:00-4:00: skip a step, moderate pace
5️⃣ 4:00-5:00: backwards step, slower pace
Then, REPEAT!! 🔁 3-4 times 🥵🥵
Now that we are warmed up, ABS BABY 😅⬇️
1️⃣ BOSU BALL SIDE CRUNCH: here’s one for the obliques! 🔥 Position your torso on the peak of the ball and maintain a straight leg position. Place the hand of your working side behind your head with bent elbows.. and CRUNCH. We’ve all done these before 😜 10-20 reps
2️⃣ BENCH DECLINE SIT UPS WITH WEIGHT: okay, so these are only slightly declined as I am using a leg curl machine instead of an ab bench 😅 secure your legs under the padded bars and grab a dumbbell of comfortable weight. (Mine was 10 pounds) maintain a neutral spine and use your core to lift your torso!! 😤 you’ll feel the burn in upper AND lower abs. 10-20 reps
3️⃣ CABLE WOOD CHOP: this one will surely have your obliques burning 🥵 Set the cable machine to chest-height and grab the handle with both hands, arms extended, and stand in a split stance! FIRM TIGHT CORE 👊🏼 While keeping your arms straight, turn your shoulders and hips away from the machine. My weight was set at 15 pounds, and it may sound light but it was difficult! 10-15 reps
4️⃣ ONE ARM OVERHEAD CABLE PRESS: this one is unique because it’s going to work your core AND some upper body, shoulders in particular 💪🏼 if you want an hourglass figure ⏳ this is your exercise! Same as previous exercise, wide stance, tight core, straight legs. Stay with the same weight or increase if you feel you can 😜 10-15 reps
5️⃣ BOSU BALL SIDE TWISTS: this is one of my favorite ab exercises to max out on 💯 it can be done on a mat or BOSU ball! I like to add the extra stability challenge with the ball. Grab your desired weight and simply twist from side, touching your elbow to the side of the BOSU ball. How many can you do? 😅
6️⃣ BOSU BALL PLANK: last but not least hunnies, a good ole fashioned plank! A true test to the core that will have you sore the next day no doubt!! 😵 make sure your back is parallel to the ground and I don’t want to see any arching!! You got this 🤨 hold plank position for ONE MINUTE ☝🏼
YOU MADE IT!! Did you? 🤪 repeat these core exercises FOUR times and your abs of steel are on their way, enjoy loves ❤️
