Cardio & Abs – Print Workout Here
Don’t think the title of this workout means that it is going to be easy.  This cardio and ab workout also includes lots of legs and arms, so I think you’re going to feel a little bit of everything here.  Today, I only need 20 minutes of your time – including the warm-up. Let’s do this!

What you will need:

• Yourself
• Ugi ball or weights

Warm-Up

• 3 minutes of jump rope

Workout – 50/10

• Forward jump; burpee; turn jump; repeat – Holding the weight in front of you, jump forward as far as you can with a nice low land.  Complete a burpee (if you have a Ugi your hands stay on top, but if you’re using a weight place it on the ground in front of you), followed by a big jump up and around.  Move back and forth as many times as you can in the 50 seconds.
  Modification:  If you’re looking to eliminate the jumps, simply squat walk your body forward, walk your legs out and in from a burpee, turn around and repeat!
• Full sit-ups with Ugi or weight – Lying on your back with your knees bent and placed hip distance apart, take the weight behind your head so your biceps are by your ears while you come up into a full sit-up position and hit the ground with the weight or Ugi.  Try to keep your biceps by your ears as much as you can when you come down too, because this is where the real ab work comes in.
  Modification:  If you struggle to get up all the way not to worry ladies – come up half way and push the weight through your legs as much as you can.
• Jumping lunges – Oh yes, you know it.  With the weight above your head make sure to land soft, low in each lunch while focusing on the back knee bending 90 degrees as much as you can.
  Note:  Keep your biceps beside your ears here – do not allow them to come behind your ears or you will start to arch your back and place stress on your lower back area.  Instead, keep your back nice and straight!
  Modification:  Doing backwards lunges will allow you to go faster and work those muscles nice and good!
• Roman twists – Sitting back until your abs engage keep your knees bent and your feet separated slightly while you twist the weight from left to right trying to touch the ground with each turn.
  Modification:  If this bothers your lower back in any way, put the weight down and do bicycles with your back fully on the ground.
  **Complete these 4 exercises 2 times through.

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy!
Ashley Dale Roy