You can LIVE life, or you can EXIST through it.
I choose to live it to its fullest and BRING IT as hard as I can....EVERY DAY! Fitness is a journey, and Beachbody provides you with the vehicle to take you to where you want to go!! -Mark Briggs-
Posted on March 14th, 2010 6 comments
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!
- Elliptical Machine
- High Plank/Low Plank (up and down slowly)
- Stationary Bike
- Open the Gate
- Treadmill
- Super Scissors
- Elliptical Machine
- Oblique V-ups (10 per side)
- Stationary Bike
- Low Plank knee to shoulder (alternate 1 rep per side for a total of 10)
- Treadmill
- Tick Tock
- Elliptical
- Draw Bridge
- Stationary Bike
- Palin Twist
- Treadmill
- Banana/Boat
- Elliptical
- 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.
6 responses to “Cardio Blast with Iso Abs workout”
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Looks like a killer workout. Can you substitute the machine moves for 5 minute of insanity work?
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Interesting, I’ll try something like this sometime, gives me some ideas.
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I’m sitting here having coffee, reading and wondering how/where you get the drive to be so committed to yourself. That’s an extreme workout with only you pushing yourself, amazing. I’d need someone beside me (even a DVD) calling out the shots
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*NOTE* I did this workout this morning (just finished actually), and it ended up taking me 72 minutes with the cooldown and stretch in the end.
I REALLY enjoyed this one. The 5 minute intervals on the various machines hit the muscles at different angles, making it a variety shaker cup for the body. For those of you that know me, I HATE running (unless there is a tackle involved), but I hit the treadmill too – just to push myself with something I’m not so good at.
I hit the 170′s during the cardio, and then dipped down into the 140′s during the ab work. Which, by the way, is a BEAR if you REALLY go slowly through the movements as they are intended. Like Magic!
So, here were my stats for today:
Workout time: 72 minutes
Max HR: 173
Avg HR: 156
Calories Burned: 1166 (30% fat)Shake things up in your workouts. Do new things. Use your imagination and pick ANY cardio move for 5 minutes, and ANY ab move to do in-between. Different exercises make it interval, just as changing the speed or pace does.
You could do this once or twice a week for a year and NEVER do the same workout twice!
BRING IT!
~Mark
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Hassan – You can modify it any way you see fit Brother.
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Could you please direct me on the best ab exercises. Thanks in advance.
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