Monday, November 23, 2015

Cardio and Abs?

Cardio and Abs. That sounds so 1990's. Like saying this, "I'm Craig, and this is my dog Bally, and we're here to PUMP - *clap* - YOU up!" in an Eastern European accent (with apologies to Hanz & Franz from SNL).
(Hope that brought a smile to your Monday morning.)
8-Minute Cardio & Abs (NO-equipment version)
1) Punisher Squat - 20 seconds on, 10 seconds hold
2) TBX - 20 seconds on, 10 seconds off
3) Crushing Plank - 20 seconds on, 10 seconds off
4) Burpee - 20 seconds on, 10 seconds off
5) Rocking Plank - 20 seconds on, 10 seconds off
6) Burpee - 20 seconds on, 10 seconds off
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Now if you're like me (and Hanz & Franz... and Turbulence Training 2.0 users), you probably prefer a little bit of equipment to build more muscle and work your abs even harder, so here's what I would do:
8-Minute Cardio & Abs (Version 2.0)
1) DB or KB Goblet Squat - 30 seconds
2) DB or KB Swing - 30 seconds
3) Crushing Plank - 30 seconds
4) Burpee - 20 seconds on, 10 seconds off
5) Ab Wheel Rollout - 30 seconds
6) DB or KB Swing - 30 seconds
7) Spiderman Pushup - 20 seconds on, 10 seconds off
8) Punisher Squat - 20 seconds on, 10 seconds off
- Go through the circuit two times.
Enjoy! And use it to kick-start an amazing week.
Today's Kickbutt Mindset Tip:
Surround yourself with the right people, always. Cut the negativity. Get rid of the energy drainers. Stick to your schedule. Have clarity of purpose. Do what is right for you, your team, and your family. Never ever give up on what is important to you. You can - and WILL - do it. I believe in you.
I know you can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

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1 comment:

Jerome said...

The best routine to build up abs and tone your whole body. Thanks for sharing.