Abdominal workout with cardio burst

I did a really great ab workout today.  I know it was great because just a bit afterwards I could feel the workout… and I can really feel it when I laugh/couch/sneeze!  I wrote down what I did and highly recommend it.  The workout itself takes a little bit, but it’s worth it.   You can always increase the number counts on the reps if you want, and you can mix the boxes up in any order.  (The 1st cardio burst exercise is something I got off of Pinterest and it proved to be a decent routine to increase heart rate.)

The routine I did was: 1, 4, 5, 2, 4, 3, 5, 6, 3, 4, 2, 5, 1, 6




Cardio burst0:00 Squats

0:20 Rest

0:30 Mountain climbers

0:50 Rest

1:00 High knees

1:20 Rest

1:30 Jumping jacks

1:50 Rest

2:00 squats

2:20 Rest

2:30 Mountain climbers

2:50 Rest

3:00 High knees

3:20 Rest

3:30 Jumping jacks

3:50 Rest


Cardio burst: Equipment: Bosu Ball, Jump rope40 side lunge (jump across) on bosu ball

50 toe touches to top of bosu ball – only count when start foot touches

30 second jump rope

10 jump squats

50 toe touches to top of bosu ball

Cardio burst50 side ski

30 second jump rope

30 second mountain climbers

30 second jump rope




Equipment: Mat, Physio ball

  • 20 crunches on mat with legs on physio ball (bent)
  • 20 physio ball skis (lay body on physio ball, roll until thighs are on top of ball. Roll knees out to side and up to armpits – you’ll be sideways on ball – roll back and do again on other side)
  • 20 crunches on physio ball
  • 10 side crunches (both sides) while laying on mat
Equipment: Mat, bosu ball, 15+ pound weight

  • 15 leg kick backs (on bosu ball) each side
  • 30 side twist while sitting on bosu ball – use weight – keep feet off ground
  • 20 reverse crunches on bosu ball
  • 20 Flutters
  • 20 scissors
  • 15 side leg (on bosu ball) each side
Equipment: Mat, physio ball

  • 30 second plank on elbows
  • 30 second side plank, each side
  • 10 (each side) knee touches to physio ball (put hands on physio ball and get into plank position, touch knee to physio ball 10x and then switch sides)
  • 1 min plank

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