FitnessU

Cardio abs

Core circuits

This workout helps build aerobic fitness and abdominal strength by combining frequent movement with stability exercises. Follow a circuit format by performing 1 set of each exercise in order. When you reach the end, rest for 1 to 2 minutes. Repeat the circuit 2 to 3 times depending on your fitness level.

Basic Burpee
From standing, bend over and bring each hand to the floor. Hop back with both feet to the plank position. You may step back instead of hop to lower the intensity. In this position, your hands and feet are on the floor with hips neutral so that your back forms a straight line. Hop or step in with both feet and return to the standing position. You may jump to the standing position to raise the intensity. Repeat the exercise for 8 to 10 repetitions.

Flutter Kicks
Lie on your back. Place both hands behind your head to avoid neck strain. Simultaneously lift your shoulders and legs a few inches off the ground. Maintain this position and keep your legs straight as you kick in an alternating fashion through a short range of motion. Follow a 4-count (1, 2, 3, 1…1, 2, 3, 2) for 10 repetitions.

Alternative
Simplified Flutter Kicks. Keep your shoulders on the floor. Instead of placing your hands behind your neck, place them beneath your lower back or buttocks to help support your legs. Perform the same straight-leg, alternating kick movement. Follow a 4-count for 10 repetitions.

Inchworm
From standing, bend over and reach towards the floor. Walk your hands forward to the plank position. From there, walk your feet in toward your hands and stand up. Continue this movement for 6 to 8 repetitions, moving across the floor.

Mountain Climber
Start in the plank position. Bring your right knee toward your chest, then return it to the starting position while bringing your left knee toward your chest. This should be a quick, alternating movement. Follow a 4-count for 10 repetitions.

Alternative
High Knees. Stand with each hand out in front of you at hip-level. Alternate lifting each knee towards your hands. Like the mountain climber, try to maintain a quick pace and follow a 4-count for 10 repetitions.

Dead Bug
Lie on your back. Bend both legs and lift your feet off the ground. Also raise your arms straight overhead. Simultaneously lower one arm and the opposite-side leg to a few inches off the ground. Make sure to straighten the lowering leg. Reverse the movement and repeat with the other arm and leg. Complete 10 to 20 total repetitions; that is, 5 to 10 on each side.

Jumping Jack Plank
Begin in the plank position. Make sure your hands are on the ground, not your forearms. Maintain this position while hopping your feet apart and back together (which equals one repetition). Do this repeatedly. Try to avoid excessively raising or lowering your hips throughout the exercise. Perform 10 to 15 repetitions.

Alternative
Standard Jumping Jacks. Stand with feet together and arms at your sides. Hop your feet apart and simultaneously swing your arms overhead. Hop your feet back together and swing your arms back to your sides. Perform 20 to 30 repetitions.

— Frankie, Lipscomb University

Pick your pace

Side knee to elbow plank: In a plank position (elbows harder, hands easier) bring one knee to the outside of your body as close to the same side elbow as possible. Return the leg so you are in a plank position again, and quickly do the same with the opposite side, alternating in this fashion for 15 reps per side or 30 seconds for 4 sets. Take a 15 second rest between sets. Make sure to keep the butt down and focus on getting a good side bend as you bring the knees up.

Double leg plank hop: From a plank position on your hands, jump both legs in towards your chest, keeping your weight on your hands. Immediately jump back to the starting position. Do this for 15 repetitions or 30 seconds for 4 sets, resting 15 seconds between each set.

Cross climbers: Set up as if you were going to do mountain climbers; in a plank position on your hands. Without letting the hips turn too much, cross one leg under your body towards the opposite side elbow, squeezing the abs to dictate how far you can go. Return to the starting position, and change legs. Do 15 reps per side or 30 seconds for 4 sets, resting 15 seconds in between.

— Chase, Northern Illinois University

Form fix for fast ab work

Burpee with Row: Start in a standing position with feet hip width apart and arms relaxed by your sides. Come into a forward fold by reaching your hands to the ground, knees can be soft. Once your hands are on the ground and shoulder width apart, jump your feet back so you are in plank position. Hips should be low, abs are tucked, and shoulders are in line with your wrists. Then, take your right palm and lift it about an inch off of the ground. Put it down and lift your left palm up about an inch and put it down. Hop your feet back to your hands to reset in that forward fold and then rise to stand. This is 1 rep. Do 10 reps for 2 sets. To modify, you can walk instead of jump into plank and you can also lower your knees down while in plank.

High Knees with Arm Raises: Start in a standing position with feet hip width apart and arms relaxed by your sides. Begin to run with high knees, meaning you lift your knees in front of you as high and as fast as you can while engaging your core. Then, add arms by reaching up and down with your hands. Run for 20 seconds then rest for 10 seconds. Repeat 8 times. To modify, you can step, lift a knee, and raise arms to lower the intensity.

Skater: Start in a standing position with feet hip width apart and arms relaxed by your sides. Take your right foot and cross it behind your left, far enough where you have room to also drop your right hand to touch the ground—your chest will naturally come down as well. Then, hop up and bring your left foot behind your right and drop your left hand to touch the ground. That is one repetition. This is meant to be a long movement so reach far back when you cross behind and squeeze your oblique’s as you try to touch your hands to the ground. Do 10 repetitions for 2 sets. To modify, you can step while you are switching from left to right and vise versa.

— Eliza, University of Massachusetts Amherst