Hi there! How are you guys doing today? I’ve got a fun workout for you today that left me sore for a day or two last week. I subbed the class before my UXF Burn class and had an AMRAP workout planned out until someone said they don’t usually use weights, but rather focus on plyometric cardio moves and core moves. I had done this workout back home in Maine when I went to a class and was looking for a time when I’d have a chance to teach it in one of my classes, so it worked out great!
I did change some of the moves, but for the most part, this was the workout we did in the class I took. If you’re looking for a shorter workout, feel free to cut back to just one or two rounds of the ab circuits.
Since some of the moves may be new to you (or maybe I just call them something different), here are some explanations/videos:
- Seated ab hold with alternating cross jabs– find yourself in a seated position with your feet on the ground and knees bent. Lean back until you feel your core engaged. From there, perform alternating cross jabs. You can use LIGHT weights here if you want (read: don’t go over 5lbs), but 60 seconds in this position is a long time, just an fyi!
- Standing knee to elbow crunch– for this one, start out with a weight in your right hand and extend it over your head. Balance on your left leg as you bring your right elbow to your right knee. Repeat for 30 seconds then switch sides. This is killer for the shoulder and obliques!
- Pendulum lunge with weight pass– take a light-ish weight (5-10 lbs) and as you step forward into a lunge on the right side, pass the weight under your right knee. As you step your right leg back into a lunge, pass the weight under your left knee, which is now the bent knee. Go for 30 seconds and then switch sides. Make sure when you do this that you’re bending through the legs and getting those knees to a 90* angle rather than just bending over at the waist to get the weight through/under the bent knee.
- Table top push-outs– lie on your back with your knees placed over your hips and bent at 90* (shins are parallel to the ground). Place the stability ball on top of your shins and slowly extend your legs out as far as you can while keeping them at the same height you started at. Work slowly here and you’ll really feel it in your lower abdominal area. Remember to keep your back pressed firmly against the mat.
- Stability bridge w/ball chest pass- you can use a medicine ball or weight for this move. Get into bridge position with your shoulder blades on the stability ball and your hips pressed up to the ceiling (glutes and hamstrings should be engaged!). Take your ball or weight and pass from one arm/hand to the next. It’s like a 1 armed chest fly. Make sure you keep your core/glutes/hamstrings engaged the whole time!
- Butterfly Sit Up
I think that should cover it, but if you want video demo’s of anything, just let me know! Have fun 🙂
Questions for you: Do you like going to classes where you just do cardio and core work? Or, do you prefer total body workouts?
4 thoughts on “Wednesday Workout: Tabata Cardio & 9 Minute Ab Circuits”
Looks awesome (and hard!). I like both – cardio/core workouts mixed in with days of total body workouts!
thanks! it was challenging, but in a good way- burned lots of calories!
Hi Nick,I like a mix of cardio and core work, especially if the cardio involves some sort of dance moves! Mom
You like dancing? I never knew 😉