cardio body weight circuit. 20 seconds or so of rest between exercies.
lung jump x15 each leg
stairs x7 up and downs
calf raises x25
squat reach and jump x15
donkey kicks x15
rotational push-ups x16 total
After first cardio body weight circut roll right into ab circuit. Same rest applies between exercises.
(just as a side note: if you want to see examples of the ab exercises below I have a post with a guy doing each one of these on my blog about 20 posts back.)
in & outs x12
bicycles x12 each leg
crunchy frog x12
fifer scissor x12
hip rock n raise x12
pulse up x12
roll up v up combo x12
oblique v up x12 each side
After completing ab circuit rest for a few minutes and then repeat a second time through both the cardio and ab circuit.
This workout kicked my butt!!!! doing the 15 reps for the cardio part was pushing the limits but I did it. At one point while I was doing it my head felt like it was going to explode because my blood was pumping so hard.
I’m not one of those people that puke whenever they do a hard workout but I came really close to throwing up because this was really really really hard for me lol.
as always, if you are going to do this adjust the reps to what you can do and if you need more rest take it but if not just plow on through. I hope some of you try this. You will feel like a bad-ass once you complete it