Tone That Tummy Workout

Posted on Monday, March 26th, 2012 at 6:48 am



Hi guys,


Belly fat is a common concern for both men and women, and especially women who have had children. 


I must admit, it’s very hard to lose that belly pooch, but it is possible with the help of CPR, which stands for Cardiovascular exercise, Proper nutrition, and Resistance training. 


You can do crunches and sit-ups until you’re blue in the face, but without the right combination of exercise and supportive nutrition, you won’t melt the belly fat. 


I wish I could give you a cool trick to lose belly fat, but it doesn’t exist. 


And if anyone else claims to have the “secret”, rest assured it’s either a gimmick or lots of marketing hype. 


Stay on course, keep doing my workouts, eat a clean and natural diet, and I guarantee you’ll get amazing results! 


Today’s workout is a core-cardio workout.  


The core exercises I chose will help you gain abdominal strength and definition, and are much more effective than traditional ab exercises like crunches and sit-ups. 


You will perform the routine in a circuit (i.e. one exercise after the other) and use your interval timer to keep track of each round. 


Your goal is to complete the circuit 3 times.  It will take you 18 minutes to finish unless you need more time to rest in between each exercise.


Remember to always include a warm-up and stretches afterwards. 


The full workout details are below:



Workout Details:


Set your Gymboss Interval Timer to 18 rounds of 2 intervals: 15 seconds of rest followed by 45 seconds of work.


There are a total of 6 exercises and you will do each exercise for 45 seconds. Rest for 15 seconds before performing the next exercise in the circuit.


Keep repeating the circuit over and over until you have completed 18 rounds (or 3 sets).


Take a quick sip of water and stretch if you need to during your 15-second rest intervals.


Here are the details:


Exercise Sequence:


1. Plank Knee Tucks x 3 for 45 seconds then rest for 15 seconds.


2. Jump Rope for 45 seconds then rest for 15 seconds.


3. Knee Towel Slides for 45 seconds then rest for 15 seconds.


4. Jump Rope for 45 seconds then rest for 15 seconds.


5. Plank Climbers for 45 seconds then rest for 15 seconds.


6. Jump Rope for 45 seconds then rest for 15 seconds.


All 6 exercises count as 1 set. Perform 3 sets (or 18 rounds on your interval timer).


If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.


Exercise Details: 


**Remember to activate your core in each exercise by sucking in your belly button towards your spine and breathing throughout the range of motion.


1. Plank Knee Tucks x 3:

This is a great exercise for the core and you’ll really feel it by the end of the interval.  Make sure that you keep your body neutral throughout the exercise. Avoid letting the lower back sink towards the floor.  If that happens, take a quick rest and reposition yourself properly before the time runs out.


2. Jump Rope: 

Jumping rope is a great cardio exercise and also tones the calves.  If you’re not coordinated enough to jump rope, simply mimic the motion with your hands.


3. Knee Towel Slides: 

This exercise targets the core, and shoulder and triceps stabilizers.  If you have a carpeted floor or ceramic tiles, hold onto the towel with your hands as you slide forward.  Control the motion until you reach the floor and avoid “flopping” onto the floor.  If you want to increase the difficulty, start from a plank position on your feet.  This one is a killer!


5. Plank Climbers: 

This exercise targets the core, as well as the shoulders and arms.  Make sure that you keep breathing throughout the exercise.  I alternate arms with every “climb” so that both arms are working equally.  An easy way to remember is to start with the arm that just finished.  You’ll better understand what I mean when you try the exercise. :)




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