Summer is approaching. It’s time to get out the swimming trunks and head to the beach/pool. Unfortunately, a winter sitting on the couch watching football, drinking beer and eating comfort food has taken a toll on your waistline. The washboard is gone and has been replaced by a marshmallow. Time to target the flab and the muscles with this killer abdominal and anaerobic cardio circuit. Getting six pack abs takes more than just countless crunches. Firstly, the abdominals are comprised of several muscle groups: transverse abdominus (deep core stabilizers), rectus abdominus, internal and external obliques. All of these separate muscles must be targeted to fully develop a flat and toned midsection. Secondly, no matter how toned the muscles of the stomach are, six pack abs will not be viewable unless body fat is reduced. This needs to be done by combining correct dieting with a fat busting anaerobic cardio workout. When combined, these three elements will result in the washboard abs that will be the envy of everyone this summer.
Repeat 3 times
Circuit 1 & 3: Do Exercise A, Circuit 2: Do Exercise B
1A) Plank on Elbows to Pushup Position – 30 seconds
2B) Side plank – 15 seconds per side
2B) BOSU Plank with Knee to Elbow Crunch – 10 reps per side
2) Hanging Leg Raise – 15 reps
3A) Cross Crunch on BOSU – 15 reps per side
3B) Crunch on Stability Ball – 20 reps
4) Full Sit Up – 15 reps
5A) Russian Twist – 30 reps
5B) Oblique Crunch on Stability Ball – 15 reps per side
Anaerobic Cardio Routine
Interval training for 30 minutes, plus 5 minute warm-up and cool-down. Pick stairs, treadmill, bike or elliptical.
Stairs – run 1 flight walk one flight
Treadmill – run at max speed for 30 seconds rest 30 seconds
Bike – medium resistance medium cadence for 30 sec medium resistance maximum cadence 30 sec or medium cadence alternating resistance
Elliptical – 30 sec 80-90rpm 30 sec 130-140rpm on medium resistance.