Aug 3, 2012 by Tatianna
Hello My Lovies,
I am back with more fun! Yesterday I took your votes on my Facebook and every single one of you voted for Abs and Cardio routine. This workout is only 15 minutes long, but it’s gonna bring much needed fire to your core and abs, as well as provide you with some light cardio.
This routine would be perfect to add additionally to your strength training as your light cardio and abs in one! It actually turned out to be just a tiny bit harder than I anticipated because the rest time was quite short, so if you feel that you need to extend your rest interval, definitely do so ( especially if you are a beginner ).
A few words about my latest nutrition approach ( I know you might be sick of hearing about it LOL ):
As many of you know, I have been doing Intermittent Fasting 5 days a week, I will be writing a full blown article about it soon, but right now I am trying to learn and experiment with different windows of eating so when I do write about it, I can be sure of everything I advice you on. So far, I can tell you that I love it. To me it’s not such a new approach because I always told you that eating close to bedtime 5-6 hours is gonna make you gain weight, especially overtime. And if you stick to eating 5-6 ( at least ) hours before bedtime, you will be loosing body fat very fast. This method never let me down, ever!
With “IF”, it’s almost the same thing. Now I really want to try sticking to it 7 days a week, but its’ not always easy because on the weekend I like to go to the movies and have popcorn with loads of butter and a big slice of cake ( I know, its very very naughty ), but I love it
Now enough talkie talkie let’s get back to the workout!
If you are using this routine as an additional after your strength training, then you have already warmed up. If not, then you absolutely have to do a warm-up, for this routine it doesn’t have to be super long warm-up but at least 5 minutes + some planks.
Always remember: Never Sacrifice Your Form for Speed.
Workout Explanation
In this routine I was using my Gymboss timer, a chair, 12 lbs medicine ball and my my pink toy Lebert . If you don’t have Lebert, you can just use 2 chairs or a corner in your house, just place towels on them so it won’t hurt your hands.
Set your timer for 2 intervals 5 seconds ( rest interval ) and 45 seconds ( max effort interval ), for the total of 18 rounds. There are 6 exercises and you will go through them for the total of 3 rounds.
If you feel like 5 seconds is too short of a break, you can extend it to 10 sec, it’s all up to you.
Beginners : You will definitely need to extend your rest seconds, so instead of 5 seconds rest, you will have 15 seconds rest. Complete beginners can extend it to 20 seconds.
Watch the “Workout Recap” part of the video carefully, so you know how your body is suppose to work correctly.
- 3 way Ab Combo
- Russian Crab
- Fire Kicks
- Kick Over Squat ( switching legs )
- Elevated Mountain Climbers
- Open Air Bicycle
Have a fun training time darlings!
Hugs,
Tati
PS – I got my tights on bay, my favorite place to shop, the prices are so low there I just can’t help my self
