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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