Have you done your daily dozen today?
As a fitness beginner, here’s a great 4 exercise, 3 round, 6 minute “ab-aerobic” workout that you can bust out.
First, though, understand that by combining “ab” exercises with “aerobic” exercise you will get better results than doing either of them alone.
Aerobic activity will boost metabolic activity and thus, increase caloric burn.
That’s what we want – to increase our metabolism and to burn calories.
And we don’t want to spend an hour doing long boring aerobic activity.
Plus, too much aerobics can destroy lean body tissue (muscle).
So we combine aerobics with abs to make ab-aerobics.
Sample routine (beginner).
Equipment need: none
Optional: Jump Rope, Gym Boss Timer
Length of workout: 6 minutes + warm up/stretching
Number of exercises: 4
After you warm up and stretch for a few minutes, you are ready to begin.
You’ll do these 4 exercises back to back without rest for 30 seconds each.
That’s 2 minutes of nonstop activity or “Ab-aerobics”.
Rest for up to 30 seconds then repeat 2 more times.
That’s it, you’re done!
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.
note – if you do not have a jump rope, do “invisible” jump ropes. Jumping without the rope.
Double Leg Pressouts
Core (body weight)
1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.
Core (body weight)
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.