HITT Abs At-Home Workout

Thursday, March 19 2020 9:44 AM
By Ellen Healy

Part 1

Tuck Jumps - 30 seconds

Stand with your feet about hip-width apart. Get down into a half squat position and explode off the ground, while bringing your knees as close to your chest as possible. Land softly on the balls of your feet with a bend in your knees, before exploding back up. Continue this movement for 30 seconds.

Ab in and Ab outs - 10 total reps

Lie flat on the floor and look up to the ceiling. Raise your legs, bend your knees, and bring your legs towards your chin. You can have your hands free or hold the back of your head to give extra support. Then, stretch the arms and legs out in opposite directions. For maximum benefits, go at a very slow pace. Repeat the movement 10 times.

Reverse Crunch - 15 total reps x 3, with 30-second rests in between

Lie on your back, with your arms by your side. Have your palms faced down to help you balance when you lift. Bend your knees at 90 degrees and lift your feet so your thighs are perpendicular to the floor. Remember to keep your core engaged while you lift your hips off the floor. Crunch your knees towards your chest and hold for a moment. Then, slowly lower your hips with control. Repeat for a total of 15 reps. Do three sets with 30 seconds of rest in between.

Part 2

Squat Jump 180* - 30 seconds

Start with your feet shoulder-width apart. Perform a regular squat, where you bend your legs with your core engaged. Then jump explosively, and spin around 180 degrees. Continue squatting, jumping, and spinning. Making circles over and over.

Ab Leg Climbers - 20 total reps (10 each leg)

Lie flat on your back on the floor, with your right leg resting on the ground and your left leg up in the air. Roll your torso up towards your left leg. With your left hand, reach for your left hip. Grab your left knee with your right hand, let go of your hip and reach for your toe with your left hand. It should look as though you are climbing up your leg. Lower yourself back down and repeat. Do 10 on one leg, and then 10 on the other for a total of 20 reps.

Ab Hollow Body - 30 seconds x 3, with 30-second rests between

 

Start as you did with the last move: lying down flat on your back. Reach your arms up above your head and raise your legs. It will look like your body is forming a wide U from the side. Tighten your abs as if you’re bracing a punch, making sure your lower back is against the floor. Hold this position for 30 seconds three times. Rest 30 seconds in between.

Part 3

Burpee side shuffle -10 total burpees

Stand with your legs shoulder-width apart. Shoot your legs back, and land on your toes and hands. Protect your back by maintaining a good push-up position. Perform a pushup, and then pull your feet forward towards your chest. Power up and land softly. As you land, shuffle across and repeat the burpee 9 more times for a total of ten.

Ab Plank Toe Taps - 10 each toe tap

Start in plank position on your forearms, keeping your shoulders above your elbows and your abs engaged. Lift your right toe and tap it out to the right 10 times. Repeat the same move but with your left leg for 10 times.

Forward Squat Jumps - 10 total reps x 3, rest for 60 seconds in between 

Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat and then leapfrog forward into a new squat. Jump back from that squat into starting position. Repeat this back and forth movement until 10 reps are complete. Do these 10 reps for three sets, with a minute of rest in between.

 

 

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