Abs Inferno & Light Cardio

Aug 3, 2012 by

Abs

 

Hello My Lovies,

I am back with more fun! Β Yesterday I took your votes on my Facebook and every single one of you voted for Abs and Cardio routine. This workout is only 15 minutes long, but it’s gonna bring much needed fire to your core and abs, as well as provide you with some light cardio.

This routine would be perfect to add additionally to your strength training as your light cardio and abs in one! It actually turned out to be just a tiny bit harder than I anticipated because the rest time was quite short, so if you feel that you need to extend your rest interval, definitely do so ( especially if you are a beginner ).

A few words about my latest nutrition approach ( I know you might be sick of hearing about it LOL ):

As many of you know, I have been doing Intermittent Fasting 5 days a week, I will be writing a full blown article about it soon, but right now I am trying to learn and experiment with different windows of eating so when I do write about it, I can be sure of everything I advice you on. So far, I can tell you that I love it. To me it’s not such a new approach because I always told you that eating close to bedtime 5-6 hours is gonna make you gain weight, especially overtime. And if you stick to eating 5-6 ( at least ) hours before bedtime, you will be loosing body fat very fast. This method never let me down, ever!

With “IF”, it’s almost the same thing. Now I really want to try sticking to it 7 days a week, but its’ not always easy because on the weekend I like to go to the movies and have popcorn with loads of butter and a big slice of cake ( I know, its very very naughty ), but I love it :). I really have to challenge my self to do it.

Now enough talkie talkie let’s get back to the workout!

If you are using this routine as an additional after your strength training, then you have already warmed up. If not, then you absolutely have to do a warm-up, for this routine it doesn’t have to be super long warm-up but at least 5 minutes + some planks.

Always remember: Never Sacrifice Your Form for Speed.

 

 

Workout Explanation

 

In this routine I was using my Gymboss timer, a chair, 12 lbs medicine ball and my my pink toy Lebert . If you don’t have Lebert, you can just use 2 chairs or a corner in your house, just place towels on them so it won’t hurt your hands.

Set your timerΒ for 2 intervals 5 seconds ( rest interval ) and 45 seconds ( max effort interval ), for the total of 18 rounds. There are 6 exercises and you will go through them for the total of 3 rounds.

If you feel like 5 seconds is too short of a break, you can extend it to 10 sec, it’s all up to you.

Beginners : You will definitely need to extend your rest seconds, so instead of 5 seconds rest, you will have 15 seconds rest. Complete beginners can extend it to 20 seconds.

Watch the “Workout Recap” part of the video carefully, so you know how your body is suppose to work correctly.

 

  • 3 way Ab Combo
  • Russian Crab
  • Fire Kicks
  • Kick Over Squat ( switching legs )
  • Elevated Mountain Climbers
  • Open Air Bicycle

 

Have a fun training time darlings!

Hugs,

Tati

PS – I got my tights on bay, my favorite place to shop, the prices are so low there I just can’t help my self :).


Lebert Equalizer Total Body Strengthener


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  • Gerri Lee Schafer

    looks good Tati, got it on tap for Saturday morning along with running some stairs…..then in the afternoon a 17 hour plane trip to visit my brother in Berlin!!!!!

    • OMG 17 hours, that’s is insane. The longest I was on a place was 12 hours, and I was freaking out, 17 is quite a lot. Pack some healthy snacks πŸ™‚

      • Gerri Lee Schafer

        in fairness there is a big lay over in Frankfurt, but that is after 9 1/2 hours in the plane….total plane time will be about 12 hours…not sure what they let you take on the planes any more , been too long

        • I think you can’t take big bottles of liquid ( perfume, face spray etc ). Same goes for toothpaste, only small ones are allowed. But you can take snacks πŸ™‚

        • Bibi

          Wohoooo, welcome to Germanyyy πŸ™‚ ! What are you going to do in Berlin? And for how long will you be here?
          By the way you are allowed to take small bottles, tubes aso of 100 milliliters with you; look: http://www.lufthansa.com/de/en/Carry-on-baggage .

          • Gerri Lee Schafer

            thank you, I will be staying with my brother and family….but only 9 days :((

    • tryste

      **waves from Hamburg**
      Have fun in the capital!!

      • Gerri Lee Schafer

        thank you, haven’t been over in 12 years !!!

        • tryste

          Whoa, that IS awhile! Maybe it’s time for another visit? πŸ˜‰

          • Gerri Lee Schafer

            hahaha…they have been here 3 times since then, most recent was three years ago though

    • tee_w

      oooo, very exciting! how long are you visiting for?

      • Gerri Lee Schafer

        10 days off, 2 1/2 spent traveling

        • tee_w

          how exciting! that would be cool if you could met up with maria too!

          • Gerri Lee Schafer

            I know !!!!! I left her a message both here and on FB…hope she checks!!!!

  • inmotion

    ????????????? ???????? ??????? :-). ? ?????? ??????????, ??? ???? ????????? ??? ??? ??????????? ??? ?????????. ?????? ????????!

    ?????????, ? ??? ??????????, ??? ?? ??????????????? ???????????… ?????, ??? ??? ??????? ?????? :-).

    • Ochen bilo trudno, ya ostanovilas 3 raza, pervij raz na Fire Kicks vo vtorom rounde, vtoroj raz na Mountain Climbers vo vtorom rounde, i tretij raz v poslednem upragnenii v poslednem rounde. Ochen bilo trudno, i echo tak garko chut s uma ne soshla ot duhoti.

      • inmotion

        ???? ????? ??? ???? – ??? ????? ?????! ?????? ???????????. ?????, ??? ?????????? ???????. ? ?????? ?????? ?? ?? ?????????

        • AC Konechno rabotaet, no sdes vo floride v domah vse ravno zahodit mnogo vlagnosti i ot etogo ochen garko, tak kak mi zapisivaem v garage tam echo bolshe garche.

  • Jos

    LOve this light cardio Abs workout, Tati! I’ve always interested in trying IF but I always hear that IF might not be as beneficial for women compare to men, but I could be wrong. Also is it true that when doing IF, the sleep pattern and stress level have to be under control first? I’m interested in reading more about your IF experiment πŸ™‚

    • Hey Jos,

      I did read that as well, that IF is not as beneficial for women, but I always have to question everything and try it, I sleep the same way, and I drink herbal detox tea and water, I really really love how I feel the next day, without having that stuffy feeling.

  • Maureen

    I thought my last of your wo’s before my week break would be legs, but I can’t pass this one up. Looks too fun. Thanks for all your great videos. Abs cardio tomorrow…yeah πŸ™‚

    • Have fun tomorrow!

      • Maureen

        Loved it πŸ™‚ You come up with the coolest moves!

        • Thank you :), glad you like it

  • looks like fun…tonight is workout time and I will defenitely do this one! πŸ™‚

  • tryste

    Thanks for another inspiring workout (or post-workout/bonus routine), I’m taking this one to the gym tonight for sure! The name even matches the one I gave to the new circuit I pieced together that I’ll be doing beforehand — it’s called “Hotspot”. πŸ˜‰
    I’ll let you know how it goes!

    • Yes, let me know :), Im sure you will have fun with this one

      • tryste

        You’re right, I really did! I had a great workout today overall, and this was a great finish to it! I actually started out with one of your older routines — the Show Your Abs workout — as part of my warmup, and a few of your exercises were part of my main workout circuit, too (like the Side Plank Mill or Diagonal Touch + Pike Up, I think you called it). The Fire Kicks were SUPER challenging, but I pushed through them as best I could, and I felt amazing by the end of the workout. I also did the Inverted Mountain Climbers on a balance board or “egg” flipped upside down to give myself an extra challenge. And as a reward, today was the day that I finally — FINALLY! — saw a proper 6-pack in the mirrors at the gym. I’ve still got a long way to go until my abs look like yours, but I’m definitely on my way πŸ™‚ So thank you so much for all that you do for us here, because it’s really changing our bodies and our lives and giving us a chance to be proud of ourselves. You really helped me to have an unforgettable Friday afternoon πŸ˜‰

        • Ahh you are so sweet, I am so happy that you are getting results!!!

  • MariaBjΓΈrgJepsen

    I already did my workout for today, but I can’t help trying this “little” extra addition. It looks too awesome πŸ™‚ I’m gonna do it right now!!! Tati, I really admire you for sticking with your IF habit. I have always loved to “snack around” after my dinner, a very very BAD old habit. I have decided I will try to stop it after my family trip to Berlin on Sunday. I want to feel lighter and slimmer in the morning, just like you do πŸ™‚ Thanks for posting another great motivational speak!
    Love, Maria

    • Hey Maria :),

      It gets easier after about 2 weeks, but for those 2 weeks you would really have to stick to it. After it comes naturally to me and my body doesn’t crave snacks.

    • Gerri Lee Schafer

      I’m arriving in Berlin on Sunday too!!!!! How long are you there Maria???? Maybe we can get together and have a beer????

  • taltul73

    yes, yes, yes… its now my new favored ab routine….

  • marienchenkΓ€fer

    Not tired at all reading about nutrition! I am looking definitely forward to hearing about your experience with IF, for me it is really challenging too, big snacker and always kind of hungry ^^
    The abs routine looks like so much fun thank you! gonna add this tomorrow morning and afterwards a big family party awaits me- cake & grilled meat as far as the eye can see O_o πŸ˜‰

    • OMG I love cake and grilled meat too :). When I see the word cake I get hypnotized πŸ™‚

  • sannia

    hi…did the workout…but 10/45 and for 5 rounds…it was blastic fantastic!

  • Courtney

    I look forward to your article on IF. I read the one you published on evilcyber and I’ve tried to do a bit of research myself, but most of what I found concerned fasting for whole days at a time, which is not something I’m interested in. But I do have questions about timing your fasts. I understand that your fast time is supposed to be greater than your eating time, but I’m having a hard time setting my fast time because my commute to work takes so long and I leave early and get home late. 7-8 PM seems reasonable, but some nights I’m not finished with my workout until 8-8:30 PM. Would a post-workout recovery shake go against the fasting? I also wondered about how long you wait after waking up to eat breakfast. I realize the information found on the internet is not always correct, but I once read that it’s ideal to eat breakfast not later than an hour and a half after waking up, so for me that would put breakfast at 6:30 AM, which is usually when I’m traveling to work, and it would also make my eating time larger than my fasting time. So I just don’t know how to approach it. I will continue to read up and see what I can find, but for now I’ve implemented an evening fasting time of 7 PM, excluding the post-workout shake if my workout ends late.

    I’m hoping I’ll be able to do this workout tonight. I pulled my gluteus medius doing the Covet Workout the other night. I don’t think I warmed up enough and I felt it pull on the first jump lunge, but I was too stubborn to quit, so now I’m paying the price. But I’m keeping my fingers crossed that it’ll be healed and ready to go.

    • Hey Courtney,

      Yes one full day of fasting is too much, I don’t know how some people do it. My fasting window is always 16 hours, but 8 of those hours I sleep so it doesn’t really count. Taking a post workout shake will break your fast, the good thing about IF is that you can always work with your own time, there is no set time for anyone.

      I eat my breakfast about 1 our of waking up, cause when I wake up right away I have coffee and that kind of kills my appetite. But when I do have breakfast if its’ not a shooting a workout day I eat quite a large breakfast, if it’s a workout day then I naturally have a small breakfast because we shoot early.

  • I think we naturally get tired in the evening. But if you do go to bed at 9-10, then your last meal should at least be at 4. Include fruit into that meal, you could be low on sugar.

  • :))

  • Yes please don’t throw a dumbbell into the air, that’s dangerous

  • Katerina

    I just finished this workout. I felt sooo heavy, I had to take breaks during the work interval πŸ™
    I did it after the last ZWOW, which b.t.w. left me totally out of breath. I like the ZWOWs but I feel like 10 minutes is just not enough, no matter how hard you push. I loved this routine, it is a killer and I will definitely do it on regular basis, just like the “perfect abs afterglow” routine πŸ™‚
    As far as eating at night, there was a period in my life when I didn’t eat as much at night but I still had more fat than now. I am 26 years old, and I have been struggling with my weight since I was 5! I tired everything and now I can finally say that I am more than happy with the way I look. The key for me is to keep things interesting and fun. I workout 5 days a week because it makes me happy and I eat clean because it helps me enjoy food in a way I never thought possible. Since I have drastically decreased the amount of processed food, sugar and salt, I started to enjoy fruit and vegetables in a totally different level. I try to eat more protein as well. Sometimes I eat really late at night and sometimes I have sugar cravings that leads to eating a lot of sugar, but it is usually when my hormones are raging :))
    As long as I am happy and I feel that what I do is fun for me, I feel like I have achieved everything πŸ™‚

    Thank you for all your work and wonderful energy. You have given me a new challenge by making me enforce more discipline in my workouts and nutrition as well, but in a totally fun way πŸ™‚

    • Naomi

      The ZWOW’s are great cardio wise and super for beginners because they condition the whole body! I am always out of breath after a ZWOW but like you it is not enough. I never got sore before I started doing Tati’s splits. Maybe you could to severals rounds of the ZWOWs? 20 min instead of 10 mins and do more rounds for the circuits?

      • Katerina

        If I don’t find a suitable routine to do after the ZWOWs, I usually add one more round. Since I am already beat form the previous ones, it takes me longer to complete it, so my routine varies from 15 to 20 minutes. Sometimes I do yoga as well, depending on my mood. I do super intense cardio at the end of the week, after work and when I’m done I feel extra powerful. I also love Tati’s routines, I already see the results and I feel great! I love the way she explains good form and stresses the importance of it during the workout. Thanks for the advice πŸ™‚

        • I love the ZWOWs as cardio AFTER Tatianna’s routines. You know how she says to do 10-15 min cardio afterwards sometimes? That’s often when I’ll do a ZWOW AMRAP. They are usually very good at cardio conditioning, less so on strength, so I don’t worry about overworking the muscles or anything. πŸ™‚

          • Katerina

            It’s amazing that you can do a cardio routine that intensive after one of Tati’s split routines. I usually do a lighter cardio after that, like jumping jacks, scissors and such (using intervals) or sometimes I use a stationary elliptical bike. If I ever feel like I have enough strength to do one right after, I’ll definitely give it a go πŸ™‚ Thanks for the idea.

  • Gerri Lee Schafer

    IF……just doesn’t work for me. I work until 6 pm, eat at 6:30 in bed by 10 pm, up at 5:30. My job is one that doesn’t allow me to stop and have a meal. I am trying to eat less in the evening meal. You know, stop when you feel satisfied, not stop when your plate is empty. I almost never snack though. My breakfast is at about 7 am after working out…protein/fruit shake.

    so this morning I did my own mash up of your moves for lower body. gonna call it “Make Your Butt Cry” I was going to do three rounds, but stopped at two, bunch of stuff to do to get ready for travel tomorrow. This was body weight only, each round took me 10 minutes.

    1/ 20 reps side lunge/knee up – back lunge/knee up (this is one rep) right
    2/ 15 reps semi one leg squat on chair right
    3/ 20 reps foot on medicine ball bridge right
    4/ # 1 but left leg
    5/ # 2 but left leg
    6/ # 3 but left leg
    7/ 25 reps stop and go squat

    • Gerri Lee Schafer

      oh, I do eat at work, but not on any specific time schedule….customers come first…I always take one protein portion and a bunch of raw veggies and one or two pieces of fruit

  • Naomi

    Can I do this tomorrow? I’ve been a good girl this week with lower body strength on Monday, upper body Tuesday, rest day on Wednesday, HIIT lower body Thursday and HIIT upper body Friday. Will it be too much to add this? I am planning on taking Sunday off.

    Like so many others I have tried the 5-6 meals a day, but I felt like I was snacking all the time and constantly thinking about what to eat… During the summer holidays we only ate breakfast at home and had lunch and dinner outside so it was basically only three meals a day. I didn’t pay too much attention on keeping it low carb either (I had to earn carbs before). With long trips on our bicycles and rest I noticed a positive effect on my body composition (more defined musculature, less fat).

    I want to try the eating window thing, but I usually eat breakfast at work (8 am) and then lunch (11 am), I usually have a small snack when I come home if I am to exercise later (4 pm) and then we have dinner anywhere between 5 pm and 8 pm. I must admit I snack on some fruit later on as well. I try to go to bed 11 pm. Should I “skip” breakfast and have a big meal at 11am, a “bigger snack” at 4pm and dinner around 7-8 pm? Or should move the “window” earlier? I work from 8am until 4pm and can only have a big meal at 11am… Suggestions?

    • Hi Naomi,
      I grew up eating just three meals per day. I went back to this ways of eating last year for simplicity sake. I’ve breakfast at 7am (after working out), lunch at 12pm or 12:30pm and if I eat at home I’m usually done dinner by 6pm. You may need to play around with your schedule to see what will work best for you. If you’d dinner, then just cut out the later snack.

      • Naomi

        Good idea! I’ll try to eat my fruit with the meals and cut the late night snack. Then I can work from there…

  • Diana

    Really nice abs routine, Tatianna!:) I found the Fire Kicks too hard (kinda felt weak today after a stressful day with overtime) and I changed it to simple knee raises… But I didn’t give up!:)

    I liked your article on IF. I was looking for such a summary since I read about it in Monday Mingle. I really want to try it but next week I will be on vacation which means I will be in a different time zone for a while (6 hours behind from my original time) and I was afraid that it would be too much of a change for my body together with jetlag… But when I come back I will definitely give it a try after all the good reviews!:)

    Have a nice weekend!:)

  • yes, I did this after a self-designed kettlebell workout where I went ‘easy’ on the abs so I could this wo πŸ™‚ Those crabs! They were hard but fun πŸ˜€ I really liked it….it had a nice flow into it πŸ˜€ many many thanks again. Now Bodyrock is gone I really needed another blogger/trainer and you are waaaayyy better than bodyrock….lucky me! πŸ˜€

  • This was my cardio after doing “Flip Flop Fantasy”. I’m glad I listened to Tati and I set the interval at 10secs /45 secs.
    1. 4-3-4 ( I counted the 3 ways as one rep)
    2. 16-14-13
    3. 15-11-10
    4. 12-10-11
    5. 20-17-19
    6. 13-12-10 (beginner version after only 2 reps of doing the regular ones)
    I was happy to do my 10 minutes of stretching after both routines.

    • Did this as my cardio after Tough Love 10/40 secs.
      1. 5-4-5
      2. 23-12-12
      3. 16-15-14
      4. 14-11-12
      5. 26-25-23
      6. 14-14-12 (all regulars)
      10 minutes stretching.

  • Gerri Lee Schafer

    All done Tatianna. Now time to pack !!!! The fire kicks are really hard, need to work on my technique I think. Maybe you could do an equipment free ab work out some time too !!!

    Thanks, Gerri Lee

    • Gerri Lee Schafer

      damn…i did the first exercise wrong….did the leg thing, but kept my upper body up too :(((

    • That is a great idea, I will definitely do that. I love to do those when I travel too.

  • Tough cookie

    Hey Tatianna!
    Tough ab workout…! I struggled with the fire kicks and the open air bicycle…but this workout was perfect to complete my trainings for this week.
    Thanks!!!

    • There you are tough cookie :), I’ve been missing you

  • DiBi

    This looks super cool! I will do it when my boyfriend will have finished my selfmade Lebert! Some days ago, he said he feels like puttering around and building a dipstation for me! As I just can’t afford to buy one, I rellay jumped for joy! Finally, I can do your workouts properly without destroying chairs everyonce in a while :D!

    • Hey Bibi I have a post about how to build it, it’s actually not that hard

  • Gwyneth

    Very challenging! I warmed up with jumping rope and ended the workout doing the same, but at a little higher intensity.
    On the subject of not eating at night: I am one of many that go under the radar as a night shift worker. I am a critical care RN and I work in a busy trauma ICU. My shift starts at 7 p.m. and ends at 7:30 a.m. I work two, twelve hour nights per week. On those nights it is imperative I eat throughout the night and stay hydrated as well. I try to eat healthy, although I’ll admit it isn’t always easy to do so. Eating literally, on the run, makes it hard to have a sit down, well rounded meal. The rest of the week I live a “normal” life with the “normal” waking hours. It is difficult and as my husband puts it, I basically suffer from hardcore jet lag every five days since I do my two shifts in a row, then have five off. I’ve learned to adjust to it and above all–I’ve learned to listen to my body. If I need a break from working out, I take one, if I need a short nap in the mid afternoon, I don’t fight it anymore. I am SUPER busy in my regular life, rarely sitting down for more than thirty minutes at a time, so I do my best to stay hydrated and eat well. It is my choice to work the night shift; better pay, free parking, less people around so I can just get down the business of caring for our patients, and definitely some of the best people on staff to work with are working night shift. I’ve learned to make it work for my body and my life, and I hope others that work the “graveyard” shift with me, are able to do that as well.

    • You can definitely adjust your eating with the nigh shift, I use to work graveyard shift when I was much younger and I worked in a Casino, those were some really crazy hours, like you said I’ve always felt jet lagged, very hard work you have! But I think it’s very amazing that you work in the field where you are helping people every day, what a beautiful thing.

  • paula

    that was great workout thanks T;-}

  • AlishisPhillips

    I did this after your upper body workout “I’m Flexin” (Great upper body routine by the way, I was dripping sweat, but I had a blast!!) and by round 2 I had to call it. Now, I’m not one to call a workout quits before its supposed to be over, but this one, I had to call it quits before it was over. My body was shaking, and I hate to admit this, I was whimpering…yes, I was literally whimpering!! So next time I will go for all three rounds but for now 2 rounds was more than enough!

    • It’s great that you always listen to your body!

  • Jos

    I tried IF for a little bit..since I go to bed very early during weekdays (8:30pm) and have to get up at 4 am if I want to work out. So I tried to do 10 hour eating window…my first meal would be post workout/breakfast which will be around 5:30am..and if counting 10 hour eating window, my last meal would be sometime around 3-3:30pm. Breakfast was great, I was satisfied all the way until lunch time around 12-1pm. But then here’s the problem. After having lunch around 1pm, I can’t possibly be hungry or need to eat by 3:30pm. I tried to skip the last meal and in the end by the time it was 7-7:30pm my stomach started to growl and that defeated the whole purpose of this 10 hour eating window. First time I managed to just eat a Tablespoon of coconut butter, but second day, I had to eat my third meal by 6pm.

    Maybe I did something wrong or maybe IF is not really for me.

    I’d like to know what your thought on my IF experiment. Thanks!

    • Well, it could easily be that you are not eating a big enough breakfast or lunch. Cause you were so use to eating more times but smaller meals. With IF your meals have to be bigger cause you need to get your nutrition where you are eating enough, cause we are not trying to starve here. It takes about 2 weeks to get use to it, I also recommend you drinking lots of hot herbal tea.

  • yboog

    Good evening Tatiana,
    I am sorry you have not been able to find a good priced weighted hula hoop! I wish I knew where my brother got mine!
    Tonight I had lots of time in my hands!

    6 min skipping warm up 10/30×9
    3 way Ab Combo: 22,18,20Russian Crab: 19,16,22Fire Kicks: 17,16,16Kick Over Squat: 17,18,18Elevated Mountain Climbers: 31,37,33Open Air Bicycle: 20,20,1910/1:00×10
    rows (8lb dumbbells): 36,23
    swiss ball press (8lb dumbbells): 32,33
    reverse PU: 19,15
    PU: 17,17
    3 count superwoman hold: 11,17

    To FAIL
    swissball press: 81
    stretch band row: 90
    10/30×9 skipping
    12 min hula hoop cool down…fooling around I tried to hula on one foot..only lasted like 4 seconds per leg, PRACTICE!
    50 min yoga!

    • Good Evening Y πŸ™‚

      Yes I can tell you got plenty of time on your hands. I’ve been doing a lot of really short workouts, and I am just craaaaaving a like at least an hour long one.

      • yboog

        I know how you feel!
        During the week I usually only have an hour for myself so if I want at least a nice 20 minute stretch then my w/o can only be 20-25 minutes so that I have time for a proper warm-up and cool down.
        So on the weekend or like yesterday since I did not have to get up early for work today I took advantage and had a nice long session.

  • Kate_CZ

    Ugh, the Fire Kicks literally set my abs on fire and the 3 Way Abs were great and very hard too.

    Thank you!

    I did 18 rounds of 10/45 sec intervals:

    1) 3 Way Abs (4kg ball) – 6, 5, 5
    2) Russioan Crab – 20, 22, 20
    3) Fire Kicks – 15, 11, Knee Raises – 17
    4) Kick Over Squat – 15, 14, 14
    5) Elevated MC – 50, 41, 43
    6) Open Air Bike – 17, 16, 16 (love this one!)

  • Jos

    I modified it to 10 sec/50 sec for 18 rounds instead πŸ˜›

    3 Way Abs combo 25-17-20 (with 10lbs mini sandbag) – I counted each way as 1 rep

    Crab with crossed leg touch 25-23-25
    Knee raise hold with leg raise 10-11-10
    Squat and kick over (alt. sides)19-20-22
    Elevated mountain climbers 29-30-42
    Open bicycle 15-14-13

  • Love this routine. This is my go-to ab/cardio after strength training workout. Thanks!