Image

Suicide Abs Workout

I had an hour before my Yoga Class this morning so I decided to put a little focus on my abdominal work with some cardio mixed in. I did jump rope for cardio. For me, there is no better way to get my heart rate up like I do when I jump rope. I did true Tabata style with short intense bursts of work and minimal rest.

Set your timer for 20 second work / 10 second rest and 8 rounds. You will do this in between each set of core exercises. And you will go 2 times through the entire workout. If you go through 2 times, you will have done 32 minutes of jump rope. I believe 4 minute bouts are doable. Just as you are beginning to tire, you change to a little core work for some what of a break.

1) Skip Rope                                           20 second work/ 10 second rest    8 rounds

2) Sandbag Roll-up                                 30x

3) Skip Rope                                          20 second work/ 10 second rest    8 rounds

4) Right Plank Knee Crunch                   30x

5) Skip Rope                                         20 second work/ 10 second rest     8 rounds

6) Left Plank Knee Crunch                      30x

7) Skip Rope                                         20 second work/ 10 second rest      8 rounds

8) Reverse Crunch Hip Raise                 30x

My scores:                                                                      2nd time through

55, 50, 54, 53, 54, 53, 51, 54                                         55, 52, 54, 54, 54, 55, 55, 55

1:30                                                                                     1:40

50, 56, 55, 53, 54, 55,55, 55                                           52, 53, 50, 55, 53, 50, 54, 55

:48                                                                                       :49

50,53, 53, 52, 55, 54, 55, 53                                            55, 53, 54, 55, 50, 50, 52, 53

:51                                                                                         :52

52, 55, 55, 53, 54, 53, 51, 55                                             55, 54, 45, 52, 51, 55, 52, 54

1:08                                                                                      1:03

I had a little time so I did Kayla’s, www.bodyripped.net, ab ladder that she posted yesterday. I only got through it once because I was short on time, but it was a great finisher.

1) Plank Knee Drives                                     50x (I counted right and left as 1)

2) Reverse Crunch                                         40x

3) Roll-up w/side twist                                    30x

4) Side Plank Kicks right                                20x

(I did the ones in the video. A hip dip with a kick out)

5) Side Plank Kicks left                                   20x

(I did the ones in the video. A hip dip with a kick out)

6) Pikes                                                           10x

(I do my pikes off the bench, Kayla did her’s from the floor)

It took me 9:24 to do 1 round through.

Let me know how you did