Cardio and Core to Blast Away Belly Fat
8 Move Cardio and Core Circuit
After you warm up, all you need is a step to blast away belly fat; do each exercise in this cardio and core circuit for the suggested amount of reps without taking a break, take a break and repeat 1 or 2 times on cardio days. For added intensity in your next strength fitness session complete this cardio and core circuit 3 times once in the beginning, once in the middle and once at the end of your workout.
Static Lunge on step – 10 reps per side
Begin in lunge position with left foot on a step, bend both knees to lower body down as far as possible keeping left knee directly over left ankle, back straight, chin up & abdominals tight
Exhale & extend both knees up to return to starting position to complete 1 rep
Step Ups – 12 step ups per side
Plank & Hold w/ feet on the step – up to 1 minute
Jump Up – Step Down – 10 per side
- Begin standing in a neutral position facing a step with feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest
- Using both feet quickly hop up on the step, pause in a deep squat, then step down with left foot then right foot
Mountain Climbers – 15 reps
- Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
- Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
- Continue alternating the feet as fast as you can
Twisted Crunch- 10 reps
- Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, arms by your sides with palms facing your body
- Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
- Exhale & slowly lift shoulders up as high as you can shortening the torso then using your oblique muscles (the sides of your waist) rotate your upper body to the right then to the left keeping shoulders the same height off the floor, slowly lower back down keeping shoulders off the floor
Squat & Lift – 10 per side
- Stand in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted, hold a light weight or medicine ball on chest
- Squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles, quickly & simultaneously straighten legs, lift left leg out to the side as high as possible
Rope Climbers – 10 reps
- Lie face up on mat with legs extended toward ceiling above hips & arms extended toward ceiling above shoulders
- Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
- Exhale & slowly lift shoulders up keeping legs stationary, reach left hand toward your right foot as if you are grabbing a rope, keeping abdominals contracted slowly lower shoulders back down to close but not touching the mat