Best Free Cardio and Abs Exercises – Hiit it! The Six Pack Workout

Best Free Cardio and Abs Exercises – Hiit it! The Six Pack Workout

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Circuit #1: 3 Rounds (40 sec/20s)

Execute each move for 40 seconds on and 20 seconds rest (this gives you just enough time to get ready for your next move). You will repeat these 5 moves for 3 rounds straight

1- Squat hold + Punch side to side (DBs 5lbs)
2- Kettlebell Swings (KBS) (KB 15-25 lbs)
3- Scissor Jacks
4- Standing Knee Crunch (20 sec R/ 20 sec L) (1DB 8lbs)
5- Bicycle Front/Back on elbows (20 sec Fwd/ 20 sec Bkwd)

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Circuit #2: 3 rounds “Sliders workout”

Execute each move for the number of reps, back to back with minimal rest in between. You will repeat these 5 moves for 3 rounds, resting 1 minute between each round. Between each circuit, rest for 3 minutes.

1- Plank on knees : 1 arm slide out (alt) x 10 total
2- Plank Tucks x 20
3- Plank Pikes x 10
4- Plank Jacks (on forearms) x 20
5- Mountain Climbers x 40 total

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Circuit #3: 3 Rounds “Stability Ball workout”

Same as circuit 2. Keep it up! You’re doing good!!

1- Plank Challenge x15
2- Knee roll-in x 15 → Note: Modification: use sliders or paper plates
3- Ball Pass Through x 15
4- Plank (shins on ball): toe touch side to side x 15 total
5- Legs 90: reach up & extend x 15

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Gym Equipment: Home Equipment:
– Dumbbells: 3-5 lbs – Dumbbells: 3-5 lbs
– 1 Kettlebell: 15 or 25 lbs -1 heavy Dumbbell: 15-20 lbs
– 1 Dumbbell: 8 or 10 lbs -1 Dumbbell: 8 or 10 lbs
– 2 sliders -2 sliders or paper plates
– Stability ball – Stability ball

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I’m a fitness coach, trainer & model. 💜 I design workouts to make you strong and sexy! 💪🏻 My goal is to make you discover a whole new way of looking at exercise and guide you to a fit and healthy lifestyle. 🔥 Fitness doesn’t have to be boring or another tick on your to-do list!!

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4 Comments

  1. Jatinder Kumar says:

    wow this is grate!

  2. Fitwork Nation says:

    FOLLOW on social media & SUBSCRIBE to YouTube channel!

    Youtube :…
    ► Instagram:
    ► Facebook:
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  3. FisiculturismoAmadora Neto.2018 says:

    Ajude meu canal a ganhat inscrições

  4. Leo Cruz says:

    👋Saludos desde 🇲😘🇽

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