"ABBY TOO FLABBY" HIIT (40 MINUTES)
1) JUMPING JACKS (45 REPS)
Make sure you use controlled movements and use a full range of motion when doing your jumping jacks.
2) SQUATS (25 REPS)
You want your squats to be deep enough so your legs are parallel to the ground or a bit lower. Again, slow and controlled.
3) PLANKS (45 SECONDS)
Make sure you keep your back nice and straight with the ground during the entire plank.
4) SIT-UPS (25 REPS)
Try not to pull on your neck or head, or raise your feet off the ground when doing your sit-ups. It should be a movement that engages mostly your core so try to focus on that throughout the exercise.
5) SQUAT JUMPS (20 REPS)
When doing squat jumps, make sure you start out in a deep squat and then thrust your body up as high as you can jump and raise your knees to your chest at the top. This should get your heart pumping really quickly, so make sure you pace yourself.
6) HIGH KNEES (50 EACH LEG - 100 REPS TOTAL)
Try to bring your knees up to your chest or at least past your waist when doing these. This is another exercise that will get your heart pumping quickly so pace yourself.
7) LEG RAISES (25 REPS)
When doing leg raises, try to keep your toes pointed, don't let your heels touch the ground, try to keep your legs straight and raise them up almost vertical to the ground for a full range of motion on each rep.
8) SEATED IN/OUTS (KNEES TO CHEST) (25 REPS)
When doing seated in/outs, make sure you keep your core tight the whole time and don't round your back off. Keep your back as straight as possible through each rep. Also try to bring your knees into your chest as close as possible.
9) LUNGES (15 REPS EACH LEG - 30 REPS TOTAL)
Try to step forward wide enough so your knee doesn't pass over your toes on the lunge. The further your go, the more you will engage your glutes (butt), the narrower you go, the more you will engage your quads (thighs).
10) BURPEES (15 REPS)
When doing burpees, make sure you touch your chest to the ground in the push-up position, then do a push-up and leap frog into a squat position, then jump from the squat position while reaching up to the ceiling at the top of the exercise. Pace yourself on this one because they will get your heart pumping for sure.
11) LAYING FLUTTER KICKS (30 EACH LEG - 60 REPS TOTAL)
Try to point your toes when doing flutter kicks. I know I didn't point my toes in the video as much as I should have so make sure you do it better than me :).
12) V-UPS (20 REPS)
Try to engage your core the whole time during this exercise. Focus on bringing your hands and upper body up at the same time as your legs and lower body. It might take a bit to get in sync so don't rush through it.
13) MOUNTAIN CLIMBERS (40 EACH LEG - 80 REPS TOTAL)
When doing mountain climbers, try to keep your back straight and bring your knee up to your chest on each rep. These will get your heart pumping quickly so make sure you pace yourself.
14) SWITCHING MOUNTAIN CLIMBERS (40 EACH LEG - 80 REPS TOTAL)
When doing switching mountain climbers, try to engage your core the entire time while focusing on turning your hips and bringing your knee up to your chest on each rep. These will get your heart pumping quickly so make sure you pace yourself.
15) PLANK KNEES TO ELBOWS (20 EACH LEG - 40 REPS TOTAL)
Keep your core engaged during this entire exercise and focus on slowly bringing your knee up to your elbow on each rep and maintain your form throughout the entire exercise.
16) RUSSIAN TWISTS (20 REPS)
When doing Russian twists, you actually doing want to move your legs like I do in the video. You simply want to turn your upper body from side to side while keep your lower body (legs) raised and in a fixed position. When I recorded these, I was still in the process of learning, lol. Never stop learning by the way!!! 🙂
17) STAR CRUNCHES (15 EACH LEG - 30 REPS TOTAL)
When doing star crunches, try not to bend your leg when raising it up. Keep your core engaged and stay grounded by pushing into the floor with your opposite arm and leg.
18) BICYCLE CRUNCHES (15 EACH LEG - 30 REPS TOTAL)
When doing bicycle crunches, make sure you keep your core engaged during the entire exercise and try to bring your knee in close at the same time you bring your elbow to your knee. This may take some time to get in sync, so be patient.
19 & 20) SIDE PLANK UPS (20 EACH SIDE)
For these side plank ups, make sure you keep your body straight and parallel to the ground, then slowly lower your hips to the ground and side crunch back up to the straight position. You should feel this in your obliques and "love handle" area by the end.