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ABS HIIT

By rachel mansi on January 15, 2017

Find several of our Hiit Abs workouts below!

ABS HIIT #1

Set your timers for 40/10.
There are 18 rounds of movements listed.  You will complete 40 seconds of a movement, 10 seconds rest, then 40 seconds of the selected cardio for your fitness level, followed again by 10 seconds of rest.  That is one round; you will repeat this with the next movement.

EQUIPMENT NEEDED:

 YOU AND YOUR MAT!

CARDIO:

BEGINNER:  Run in place + set your timers to 40/20
INTERMEDIATE:  Jump Rope OR Jumping Jacks
ADVANCED:  Mountain Climbers + Plank Jacks (Alternating every 3 rounds)

3-POINT PLANK ABS: Alternate sides
Keep your hiney down, and abs strong!  Belly button should be pulled in to protect your lower back!  Point your toe, and go for it!  Tuck your knee into your chest as far as you can, back to straight, then across your body to your opposite elbow, back to straight, and finally out to the side to your same elbow.  Then switch sides.
BEGINNERS:  Go down to your knees, in a knee plank formation.  Start by getting into plank position, and from there, drop your knees down.  Your body should still be in a straight line and abs engaged. Now proceed to tuck your knee to chest, elbow + other elbow, straightening out behind you between each tuck.

CROSS KNEE PULSE: (One side per round)
In plank position, take your knee across your body to your elbow.  Hold it here for a count then lift your knee further up your arm (tricep area) for a count, and repeat.  Switch to the other side in the next “Work” round, be sure to do your cardio in between!
BEGINNERS:  Again, drop down to your knees from plank position. Tuck your knee across your body to your mid-forearm for a count, then lift it from there to your elbow for a count and repeat.

BURPEE LUNGE: (Alternating sides)
Go down into a burpee, when you come back in, instead of jumping straight up like normal, you are going to jump from your squat into a lunge, jump back into a squat, and back into a burpee.  Then switch legs when you come back up for a lunge.
BEGINNERS:  Please do not jump, step back into plank, step back into squat, step back into a lunge, then back into a squat for a repeat.  Switch your leg that you step back into a lunge with.

SPIDER PULSE:  (One side per round)
Same as the Cross Knee Pulse, only instead of tucking your knee across your body, you will tuck your knee outside, to the corresponding elbow, hold for a count, then pulse up to your tricep for a count and repeat for the duration of the 40 seconds.  Perform a cardio round before you do the other side!
BEGINNERS:  Go down to your knees!  Tuck your knee to the corresponding forearm, pulse up to elbow and repeat!

DOWN DONKEY: (One side per round)
Start in downward dog position, back straight, tailbone raised to the ceiling, neck is neutral.  Now, raise one leg up into a bent leg lift, move your body from single leg downward dog position to a single leg plank, bringing your bent leg knee into chest as you reach a plank, then push back up into a single leg downward dog with a bent leg lift.  Repeat for the full 40 seconds. Perform a cardio round before you do the other side!

NEEDLE PLANK: (Alternating sides)
Start in plank position.  Take one knee into your chest, across your body and kick your leg out to the side turning your body into a side plank, then return back to center and repeat this movement on the other side.
BEGINNERS: Come down to your knees.  And perform just as written above, coming into a side knee plank.

NEEDLE PLANK PULSE:  (One round per side)
Same movement as above, only once you are in side plank, remain there and pulse your straight leg up and down.  Perform a cardio round before you do the other side!
BEGINNERS:  Same thing as above in a side knee plank.

HALF MOON SIDE LEG LIFT:  (One round per side)
Get into a half moon position, and lift your top leg up as far as you can while keeping your hips open to the front.  Perform a cardio round before you do the other side!
SIDE CRUNCH:  (One round per side)
Get into a pike position on your side, meaning your torso is parallel with your mat, and your feet are pointing at a 45 degree angle in front of you.  Your bottom arm is straight out for assistance.  Your top arm is loosely cradling your head.  Crunch your torso up to meet your legs, and control the movement back down, try not to rest your feet on the ground.  Perform a cardio round before you do the other side!
BEGINNERS:  Crunch only one leg up, leaving the other resting on the ground.

PISTOL CRUNCH:  (One round per side)
This baby is silent but deadly.  Keep with it!  Any sort of movement is working, so don’t worry if you can’t raise your leg very high!  Your main focus is control!  Sit with your legs straight out, and your hands resting right outside your hips.  Bring one knee into chest.  Now lift the straight leg up, then down, then crunch in and back out, repeating with a lift.  Perform a cardio round before you do the other side!
BEGINNERS:  This movement is easier if you place your hands further back behind you, and/or if you don’t bend your stationary knee quite so much.  Find what distance is best for you while still engaging your abs!

REVERSE PLANK: Use that booty + hamstrings to get your body as straight as possible when you are in plank.  Keep your neck neutral as you lower your booty down to kiss the floor, simultaneously raising one leg at a time.  Return to reverse plank position and repeat with the other leg.
BEGINNERS:  Only go up as far as you can!  You can do it, Girl!

Cool Down:

You know the drill!  Stretch it out!  You want long and lean?!  You want to recovery better?!  Then STRETCH!


ABS HIIT #2

Set your timers to 40/10!  That is 40 seconds of work, 10 seconds of rest.  Today we work that core!  Please keep your movements in good form and with control!  If you are tired, rest just enough to get your form back.  Then get right back into it, going as hard as you can without compromising your form.


EQUIPMENT NEEDED:

Mat

Water

Two chairs with backs (to hang between)

Bosu Ball (optional)

One Free Weight:

BEGINNERS:  3-5 LBS

INTERMEDIATE: 8-10 LBS

ADVANCED:  12+ LBS


CARDIO:

Perform one round of cardio between each movement.

BEGINNERS:  Run in place

INTERMEDIATE:  Mountain Climbers

ADVANCED:  Burpees

EXTRA CHALLENGE:  Breathe in and out ONLY through your nose.


WARM UP:

BEGINNERS:  walk, light jog, or light run in place for 5 min.

INTERMEDIATE:  Jump rope or jog in place for 5 min.

ADVANCED:  Jump rope for 5 min.


Ready?  Let’s Go!

WOODCHOP:  Left Side

With legs wide, squat down into a sumo squat.  Holding the weight center to your body, rotate your torso bringing the weight to your right knee.  In a sweeping motion, swing the weight up to your left side and up above your head, keeping your abs engaged as you rotate your torso to the left.  Then resist the weight as your sweep it back down to right knee.


WOODCHOP:  Right Side

Sweep the weight from the left knee up to your right side above your head.


SIDE PLANK DIP:  Left Side

BEGINNERS:  Come down onto your elbow.

SIDE PLANK DIP:  Right Side

BEGINNERS:  Come down onto your elbow.


SPIDER PLANK:  Alternate sides


STARFISH CRUNCH:  Alternate Sides

OPTION:  Lay on a Bosu ball for added core stability work.

BEGINNERS:  Reach for your mid-shin.


STARFISH TUCK

OPTION:  Lay on a Bosu ball for added core stability work.

BEGINNERS:  Sit in C-position, on your tailbone, resting your hands just behind your hips on the mat for assistance.  Now, lift your legs off the mat and pull your knees to your chest, release them back out to straight without touching the mat, and repeat.


CROSS KNEE PULSE:  Left Side

BEGINNERS:  Aim your knee toward your wrist level, pulse up to elbow.

INTERMEDIATE/ADVANCED:  Aim your knee toward your elbow, pulse up to tricep level.


CROSS KNEE PULSE:  Right Side

BEGINNERS:  Aim your knee toward your wrist level, pulse up to elbow.

INTERMEDIATE/ADVANCED:  Aim your knee toward your elbow, pulse up to tricep level.


HIP KISS:  Alternate Sides


3 POINT PLANK:  Alternate Sides

Tuck your knee into chest, back out to straight, then tuck across your body to opposite elbow, back out to straight, and finally tuck outside corresponding elbow in a spider plank movement, and return back out to straight.  Repeat on the other side.


A-LIFT:  Alternating Sides

Your body is in C-Sit position, the weight is on one side.  Raise that weight overhead and then back down to the other side, framing an “A” with your movement.


SIDE CRUNCH:  Left Side

ADVANCED:  Keep your legs straight!


SIDE CRUNCH:  Right Side

ADVANCED:  Keep your legs straight!


RUSSIAN TWISTS:  Alternate Sides

Unlike the A-Lift, you are simply rotating the weight from one side to the other.  Keeping your abs in to protect your lower back.


POWER BIKE:  Alternate Sides

BEGINNERS:  Do regular bicycles.  Meaning, do not come up off the mat as shown, simply lift your shoulder and head off the mat, with hands lightly clasped behind your head.  Rotate your torso to bring opposite knee to opposite elbow, return back to center without lowering fully to the mat and repeat on the other side.


HANGING AB TUCK

OPTION:  If you do not have chairs to hang between, simply do a tuck ab on the mat.

BEGINNERS:  Rest your feet on the floor in front of you.  Raise your feet off the mat as far as you can, tucking your knees into your chest.  Return back to floor and repeat.

ADVANCED:  Play with straightening your legs out in front of you after you tuck your knees into your chest.


HANGING OBLIQUE TUCKS:  Alternate Sides

BEGINNERS:  Rest your feet on the floor in front of you.  Lift your left hip up in the air as far as you can go, aiming to get your left foot off the ground.  Return to center and repeat on the right hip.


Cool Down!

Take a little 5 min stroll then come back and stretch your abs:

Alternate between Child’s pose and Seal pose.  These are great recovery stretches for your lower back and your abs.

good job girl!  thanks for sweating with me!

#sweatyselfie @roicandbrufitness