Cardio-Ab Awesomeness

Posted: April 5, 2012 | Author: fitnerd | Filed under: Home workout | Tags: inch worm, plank knee elbow, plies, skaters |2 Comments »

So today is another 12 minute one, sorry to be same-y, but I have stuff I need to get done tonight – exciting tasks such as vacuuming and emptying the dishwasher. I know you’re seething with jealousy, calm down.

You know the drill, get an interval timer from your phone or whatever, it’s 12 rounds, 10 seconds off, 50 seconds exercise at your hardest.

4 exercises, 3 times.

Plank knee to elbow: 44 / 35 / 41

Plies: 25 / 25 / 25

Skaters: 40 / 35 / 40

Inch worm: 14.5 / 14 / 15

Plank knee to elbow:

In plank position, bring one knee toward the opposite elbow. One rep. Step back out to plank, then draw the other knee in to the other elbow. Each knee in is one rep.

Plies:

Keeping your back straight, lower yourself down. The knees can go over the toes here, in fact, they should.  Lower down as low as comfortable.

Skaters:

I used an Ugi ball here, but again, you can do these without, just put your hands on the floor, with one knee bent in, and the other leg straight out to the side, foot on the floor. Switch your legs. Each switch is a rep.

Inch worm:

And here again, I used an Ugi, but it’s a challenging exercise if you put your hands on the floor. Start in plank. Jump your feet in half way to your body. Jump your feet in the rest of the way in. Jump back out to the middle. Jump back out to plank. That is one rep. Each time you come into the plank, count a rep.

Please be careful, consult your doctor, do these exercises at your own risk, disclaimer disclaimer

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