Triplicate Trauma Cardio Ab Workout est 27 min
2013
This cardio ab workout gets your heart pumping with lots of skipping, and yes, although I love skipping, you can alternate for another form of cardio, like mountain climbers, high knees or jumping jacks. This is a 3 part workout. The first part is the cardio part. The second part is HIIT intervals with dynamic jumping, burpeeing and sandbag exercises, for even more cardio. The third part is also HIIT training intervals with 3 Swiss ball ab exercises. Each part takes about 3 minutes and they get rotated and done 3 times each.
Skipping
Skipping is one of the best cardio exercises there is. It gets the heart rate up quickly and boosts your cardiovascular endurance and fitness. It is great for agility, balance and co-ordination. It tones up and builds muscles. It boosts metabolism to help lose weight. It gives you stamina and energy long afterwards, and the big bonus is that it is cheap, portable and easy to do almost anywhere. You just need a flat smooth surface and a rope. With these, you have the tools to shape a great body and get in some of the best cardio ever.
Skipping on carpet? Get an office chair mat!
I love to skip on the hardwood floors here at home the most, but you may have noticed that I have found a solution for skipping if you only have carpet, as I do in the area I film my workouts. It is an office chair mat. The mat is the perfect size to have lots of room for skipping and yet is compact enough to store away easily. It is very thin, so you can store it behind a desk, bureau, bookshelf or anywhere.
Alternatives, and Rebounding
However, if you still can’t skip where you are, do mountain climbers instead or another form of cardio. High knees done on a rebounder are lots of fun! Rebounders are great for the health. They really get the lymph in the body moving. Rebounding jiggles the cells and helps the oxygen to better circulate around them. It is so healthy, and fun too. I love my rebounder!
The link to my favorite rebounder is here, on my Resource page, along with the Gymboss interval timer and all my favorite home gym equipment.
Triplicate Trauma Cardio Ab Workout
Workout Breakdown
Do the following 3 parts 3 times:
Part 1 – 300 High Knee Skips
For parts 2 and 3, set your timers for 3 rounds of 10 seconds rest and 50 seconds work
Part 2 – 3 minute intervals
Burpees with 3 Push ups, 3 Plank Jacks and Tuck Jump
3 Point Plank Jumps and Sandbag Clean and Press
3 Pulse Sandbag Jump Squats
Part 3 – 3 min intervals
Twisted Leg Lift with Swiss ball
3 Point Ab Chops on Swiss ball
Plank on Swiss ball
Alternatives to make this an all Bodyweight Workout
If you do not have a sandbag, alternate:
3 Point Plank Jumps and Clean and Press with Sandbag – Do a Jumping jack at the end instead of the clean and press.
3 Pulse Sandbag Jump Squats – Do these with just bodyweight. Or of you get tired, drop the weight. I did in the last round. They are tough with just bodyweight.
If you do not have a Swiss ball, alternate:
Twisted Leg Lift with Swiss ball – Lift up any weighted object or even a stick. The main thing is to keep your arms up off the floor so they do not assist with the leg lifts and so you have to use your ab muscles more to perform the exercise.
3 Point Ab Chops on Swiss ball – 3 Point Ab Chops, sitting on ground, with a weight in hands or without one as you prefer or have available
Plank on Swiss ball – Hold a regular Plank, on your forearms.
Cardio Ab Workout on Video
My reps and time
Part 1 took me – 1st time 2:42, 2nd time 3:23, 3rd time 3:05.
As each part of the workout is approximately 3 minutes, the workout takes about 27 minutes total, without breaks. I took a couple short breaks. I’m just not counting them. 😉
Part 2
Burpees with 3 Push ups, 3 Plank Jacks and Tuck Jump – 4, 4, 4
3 Point Plank Jumps and Clean and Sandbag Press – 6, 6, 5
3 Pulse Jump Squats – 17, 15, 14
Part 3
Twisted Leg Lift with Swiss ball – 18, 18, 18
3 Point Ab Chops on Swiss ball – 26, 29, 27
Plank on Swiss ball – n/a
Exercise Descriptions
High knee skipping is like jogging in place skipping but you bring each knee up as high as you can as each leg comes up.
Burpees with 3 Push ups, 3 Plank Jacks and Tuck Jump
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do three push ups and then do 3 plank jacks by jumping feet both out at the same time to wide legs and then back in to center. Each time your feet come back to center is one rep, so do this 5 times. Next jump legs back in and then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.
3 Point Plank Jumps and Sandbag Clean and Press
From standing place sandbag on ground in front of your feet, place hands down on sandbag and jump back into high plank, jump feet in and then out to one side, jump them back in and then out to the other side and back in again. After jumping out and in to center, left and right points, stand and lift and do a clean and press with sandbag. This is one rep.
Start with legs in a wide stance and with feet pointing out and holding sandbag in front of you, squat down so legs are parallel with ground, squeeze the glutes and pulse 3 times, just raising and lowering a little for each pulse and then jump up so both feet are up a few inches from ground. Then when your feet hit the ground go right into another squat and continue with these movements for time or reps.
Twisted Leg Lifts with Swiss ball
Lay on the floor and lift Swiss ball up above you keeping arms straight, and with legs straight and flat on ground. Holding Swiss ball above throughout all movements and lift legs up together towards sandbag and then lower them back down to the ground. For the next rep, twist legs and bring up and touch the side of the foot closest to ball and bring back down and for the 3rd rep twist legs in the other direction, still and always keeping legs straight, twisting at hips and bring up legs and touch the outside of other foot to the ball and bring legs back down. Continue doing leg lifts alternating these 3 different movements: legs straight up, legs twisted to the right, legs twisted to the left, for each rep.
3 Point Ab Chops on Swiss ball
Lie back with your mid to lower back on Swiss ball, then extend your arms out with hands held together behind head. Crunch up and bring arms overhead and down between knees, then go back to start position. This is one rep. On the next rep bring arms overhead and down to the right side and back, and for the third rep bring arms down to the left side, continue alternating crunching up and bringing arms over and down to these 3 points.
Get into plank position, balancing on your forearms with feet up on Swiss ball, and hold body up in a straight line in this position for the required time. Pulling in your tummy, helps to strengthen ab muscles.
Have a great workout!
