Killer New Ab Move

This week I created a whole new body weight cardio routine for my girls. Those who are doing our Blast the Fat 12 Week Challenge will have to complete it as part of cardio before the week is out. It's a humbling experience at best. :) While working this new routine out, I stumbled upon a new move that I know all of you will love. Not only will you get the how to, but I've put together a bonus ab circuit you do three times a week that will help you widdle away that middle.

When doing this circuit I would do it at the end of your strength training. It will crank up your heart rate and get you feeling like the "tough girl" in the gym. Take a 30 sec. break once you complete one rotation. Your goal is to do the circuit as many times as you can in 16 min. I have laid this out with Beginner, Intermediate, and Advanced numbers.

10, 20, 30 Plank Crawls
20, 30 or, 50 total Mountain Climbers (each leg done counts as ONE)
15, 30, 45 Russian Twists
10, 15, 30 Lying Hyperextensions (Supermans)

Definitions:
Plank Crawls - You will need two paper plates or two plastic weight plates. I used two 2.5lb plates today from the Body Pump Aerobics Room. Get into plank position on your hands instead of your forearms. Place your toes (or ball of your foot) on the plates. Now, start walking your hands across the gym floor keeping your legs extended behind you and on the plates. This is a TOUGH move and will torch your abs and your arms. Nice!

Mountain Climbers

Russian Twists

Supermans

The goal is to move quickly through the routine. Don't take your time. Work on everything moving solidly and in control but not "casually".

I hope you enjoy it and can add it into your routines.