Cardio/Ab Blast – 11/30

Hey guys! Sorry for the break in posts. I’ll get back on it, I promise. I’ll actually go back through and post several of the workouts over the past two months for you guys. We’ve been doing ’em, it’s just my busiest time of year for work and hard for me to get them posted up here! I promise, I’ll try to do better!!!

We had a request for this week’s Weekend Warrior workout to be mostly abs… and cardio. So that’s what we got! And trust me, it’ll challenge you in both areas!

Workout time: 16 minutes total

• about 10 feet of space (minimum)
• 1 dumbell *optional (2-4 lbs each for beginners, 5-6 for advanced, 8-12 for super advanced)
• exercise mat for abs
• tabata timer or clock
• water/towel

1) CARDIO (2 exercises, alternating, 4 rounds, 4 minutes, 20/10 Tabata)

  • High Knees
  • Jumping Jacks

2) ABS (4 exercises, rotating, 4 full rounds, 8 minutes, 20/10 Tabata)

  • V-Ups (Knee Hugs optional)
  • V-Holds *weight optional
  • Rotating Full Russian Twist *weight optional
  • Full Abs w/ Reach & Knee Tuck

3) COMBO (2 exercises, alternating, 4 rounds, 4 minutes, 20/10 Tabata)

  • Football Sprints
  • Leg Lift / Reverse Crunch Circles


High Knees
Exactly what you expect. Sprint in place with your knees coming up toward your chest as high as you can get them. Go HARD for 20 seconds, then take your 10 second rest and move on to Jumping Jacks.

Jumping Jacks
Nothing fancy with these today. Make sure your hands touch over your head and down at your waist each rep. And go HARD. I can’t emphasize this enough. 20 seconds. Max speed. Then rest for 10 seconds. You’ve now completed one round (one of each of the above two exercises). Repeat this 3 more times for a total of 4 rounds.

*take a 30 second break, and then hit your ABS:

Start laying flat on your back on the mat. Simultaneously lift your upper body, keeping your hands over your head, and your lower body keeping your legs straight if you can. Your body will make a “V”. Reach up and out to touch your toes or ankles with your fingertips, then lay back flat on the mat and repeat as many times as you can in your 20 seconds. Then rest for 10 seconds before you move on to V-Holds.

Up position of the V-Up or the HOLD position for the V-Hold.

Up position of the V-Up or the HOLD position for the V-Hold.

*OPTION: Instead of straight legs, tuck knees slightly but still touch your feet or ankles with your hands. The more of these you do, the harder it will be to do them properly with straight legs. Make the adjustment as needed!

Exactly the “up” position of your V-sit above, but you’re going to hold it for all 20 seconds.
*Weight optional here… if you use it, the weight goes between your hands. Only use it if you can keep proper form. Sit and hold for 20 seconds, then take your 10 second rest and move right onto Rotating Full Russian Twists.

Rotating Full Russian Twist
Start by laying flat on the floor, hands over head and feet stretched out LONG with your heels or feet on the floor. Push those feet away from your butt, reaching them away from your body but keeping a slight bend. They will not move the entire exercise. If you are using the optional weight, put the weight between your hands.

Sit up until your upper body is about halfway between the floor and your knees (about 45 degrees) and keeping your feet still, twist your body toward the left, reaching both your left and right hands as far behind your left side as you can. Think about reaching about 6 inches BEHIND your left butt cheek. You’ll likely not be able to reach that far, but it’s a good visual to keep in mind. If you are using the optional weight, be careful not to pinch your fingers beneath the weight. ALWAYS try to touch your left hand (when you’re on the left side) to the floor. It will help keep you in proper form.

Quickly lay back on the floor, with both hands extended overhead and then repeat, twisting to the right side. Now aim those hands, especially the right hand, to about 6 inches behind your right butt cheek.

REMEMBER: these are FAST. The description may be long, but you’re going as fast as you can, twisting as deep as you can and keeping your feet still. Do these for 20 seconds, then rest for 10 and finish round 1 with your Full Abs w/ Reach & Knee Tuck exercise.

Full Abs w/ Reach & Knee Tuck
Similar to our Competition Situps, but feet are flat on the floor. So lay back, feet flat, knees up toward the ceiling, legs slightly away from your butt, hands overhead. Sit up, reaching your hands overhead and toward the floor where your feet are. Simultaneously tuck your knees (feet off the floor) toward your chest while you reach BOTH your hands past your legs and touch the floor as far away as you can reach. Aim to where your feet WERE before you lifted them off the floor. Return your feet to the floor, then return to your laying position. GO HARD. GO FAST. As many as you can do in 20 seconds, then take a 10 second rest.

This is Round 1 of the Abs section. Repeat all 4 exercises in a rotating fashion for 4 total rounds (8 minutes) then take a 30 second rest before you finish with the Combo.


Exactly what you think. Sprint in place for 20 seconds. HARD. If you have room, sprint for distance. If you’re in a big room, run from wall to wall. If you’re outside, run as far as you can for 20 seconds. CHALLENGE YOURSELF! Then 10 second break… and move on to…

Leg Lift / Reverse Crunch Circles
Lie flat on your back with both hands by your sides, palms facing down. Keeping feet together, move your feet toward the right side of your mat keeping your upper body still. Slightly rotate your hips so that the outside of your right knee is on the floor and your left leg is stacked on top of your right leg. This is your starting position. Be in this position BEFORE the time starts. Now lift both legs up in the air toward the ceiling, keeping both knees slightly bent, feet flexed and moving in a slight circle with your legs as you’re aiming them to the middle of your body. Push upward with both feet at the same time, pressing your heels towards the ceiling, lifting your hips off the floor.

WITHOUT the circle, this is a leg lift / reverse crunch. This can be an option if the circling of the legs is too much!

WITHOUT the circle, this is a leg lift / reverse crunch. This can be an option if the circling of the legs is too much!

Now continue the rotation and lower your legs to the left corner of your mat. As soon as your left knee touches the floor, immediately reverse the lift, pulling your legs back up to the middle, lifting your hips off the floor and reaching your feet toward the ceiling. Continue rotating sides for your 20 seconds then take 10 seconds of rest. That’s 1 round of the combo exercises. Repeat for a total of 4 rounds (4 minutes) and your workout is DONE!

I will try to post a video of this later. In the meantime, if this is too confusing for you, simplify it by taking the circle out and just do a simple leg lift with a reverse crunch (which simply means your butt/hips come off the floor).

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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