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Jump the Mountain and Walk Back Workout

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Filed Under (Fitness, General) by Rick Kaselj



Today I have a workout for you to try.

It is an Ab workout that you can add to the end of your workout.

It is from Mike Whitfield.

Enjoy and give it a go.

Rick Kaselj, MS

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Hey it’s Mike Whitfield with Workout Finishers. This Ab Finisher is for Rick Kaselj, the Croatian sensation, and of course to all of his loyal readers as well.

I am going to show an Ab Finisher that has a very low impact. In another words, I am going to get the heart rate up but without a lot of those unnecessary impacts on the joints and things like that. Now at the same time, we are also going to improve our core strength. Obviously, you already know this but when you have core strength you are going to prevent low back pain and things like that.

What we are going to do is we are going to do the circuit twice. We are going to rest for one minute in between circuits. Now for a finisher a minute is quite a bit of rest but let me explain why. Because what we are going to do is you start up the circuit with Jumping Jacks.

Jumping Jacks

Jumping Jacks

You are going to do the Jumping Jacks for a full minute. I want you to go on a fast phase. I want you to really crank out as many jumping jacks as you can in one minute. Of course it’s a great low impact exercise. So really crank them up make sure to get those hands all the way above the head and you are going to do that for a minute.

Then we are going to go to what I called the Push Up Cross Body Mountain Climber Combo.

It is easier to show it to you than explain.

What you are going to do is you are going to assume the push up position and you are going to perform a push up and then do a cross body. You are going to do this for 30 seconds.

Push Up Cross Body Mountain Climber

Push Up Cross Body Mountain Climber

It’s Jumping Jacks for a minute and then Push Up Cross Body Mountain Climber Combo for 30 seconds and that is going to work your core a lot harder than extender push ups that’s why I added in that cross body mountain climber.

Again, the purpose of an Ab Finisher is to improve your conditioning and that of course will accelerate fat loss but at the same time get your Abs stronger. So a minute of Jumping Jacks, 30 seconds of the Push Up Cross Body Mountain Climber, and then we are going to go back to the jumping jacks again for a full minute nice and fast tempo.

Finally, we are going to end the circuit with Hand Walkouts. Let me show you.

Hand Walkout

Hand Walkouts

Push up position and what you are going to do is you are going to walk your hands out and then back. Take about two steps forward with your hands and then two steps back. Make sure that you keep your hips low and you are not starting to hike them up. Maintain nice braced abs and of course keep those hips low and we are going to do that for 30 seconds.

Let me explain that again. It’s Jumping Jacks for a minute and then the Push Up Cross Body Mountain Climber combo for 30 seconds. And then back to the Jumping Jack for a minute again and finally we are going to end the circuit with the Hand Walkouts for 30 seconds. Finally, you get to rest for a minute and then repeat that for one more time.

It is a great way to tag it on at the end of your workout. It only takes a few minutes. It didn’t take a whole lot of your time and was a lot more effective than hopping on the treadmill for 40 or 45 minutes. You don’t have to spend a lot of time in the gym. And of course this is a bodyweight version so you can do this at home.

I hope you enjoy that. If you are looking for more workouts like this, then check out my Ab Finishers 2.0:

Ab Finisher 2.0

Give that a show. I will talk to you soon.

Have fun!

Mike Whitfield, CTT
Contributor to the Men’s Health Big Book of Getting Abs

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