Alternating intense isometric work (in the form of planks), targeted bending and twisting actions, and high-energy core cardio (mountain climbers), you’ll challenge your core muscles in every way.
” Each move builds on the others to work your entire core, which will help sculpt your six-pack,” says the workout’s creator, Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida.
Even though you’re thinking about timing with these bodyweight moves, you need to be very focused on form, making every rep count. Enjoy those rest periods – your abs will be crying out for a break as the workout progresses.
HIIT Workout Instructions
Complete the following 15 exercises in order, resting 30 seconds for every two exercises. After the routine program, you have the instructions and images of the exercises in the table.
Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can.
Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the starting position and then do the same thing but with your right knee to your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the floor.
You have to hold on as long as you can.
And then return to the starting position.
Then do the other side and repeat.
Begin by lying on the floor with your legs elevated and your hands behind your head, and take a deep breath.
This is the initial position.
Slowly lower your legs as far as you can without touching the ground.
Then raise your legs to the starting position.
Repeat 10 times.
First lie on the floor with your arms by your sides, palms down, and your legs over your hips at 90 degrees.
The feet must be flexed.
Next, lift your hips off the ground using your core muscles as your legs extend toward the ceiling and return to the starting position.
You have to repeat it 15 times.
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front of you.
Push your legs back to the push-up position and lower your chest to the ground.
Return to position two, pushing both feet forward to return to a squat.
Jump up and raise both hands above your head.
Do 10 repetitions.
Lie on an exercise mat, facing up.
She places her arms with her hands behind her ears or head.
You should alternately bend your legs, bringing them closer to your abdomen.
Synchronizing the movement of the legs with that of the arms.
Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
Try to do between 10 and 15 repetitions with each leg.