Cardio Blast with Iso Abs Workout

I’m way behind on posting some new workouts for you to try, so I figured, there was no better time than the present.  I’m writing this from Kauai, HI.  I was here for the Top Coach trip, and due to engine troubles with my plane last night, I’m “stuck here” for 2 more days.

Since I’m staying in a hotel, it sometimes calls for the need to be a little bit creative, so the routine I’ll be doing tomorrow is this one right here.  Most hotels have at least one type of cardio machine, and fortunately for me, this one has several, so here is the way its going to work.

Machine 1 -  5 minutes all out (for me, this means pushing my heart rate into the 170′s).  At the end of 5 mintues, I’ll jump off the machine and hit the floor for 10 isometric reps of an Ab move.   Immediately after the last Ab rep, I’m back up onto another cardio machine for 5 minutes (all out), and then back to the floor for more ab work.  After the last rep, I’m on to machine 3 for 5 minutes (all out), and then back to the floor.  I will keep up this cycle, repeating one machine after the other until I’ve gone for 50 minutes of cardio machines (with the isometric ab work, your workout should end right at around 1 hour).  I’ll write out a sample you can follow below.  As always, try it and let me know what you think!

1. Elliptical Machine
2. High Plank/Low Plank (up and down slowly)
3. Stationary Bike
4. Open the Gate
5. Treadmill
6. Super Scissors
7. Elliptical Machine
8. Oblique V-ups (10 per side)
9. Stationary Bike
10. Low Plank knee to shoulder (alternate 1 rep per side for a total of 10)
11. Treadmill
12. Tick Tock
13. Elliptical
14. Draw Bridge
15. Stationary Bike
16. Palin Twist
17. Treadmill
18. Banana/Boat
19. Elliptical
20. The Monster

*NOTE*  ALL of the ab moves should be done very slowly throughout the movement.  At both the top and bottom positions, the feet should remain off the floor (where applicable), and you should hold the position for 2 breaths.