I am back today with another workout for you.
This one is also all bodyweight but it targets the abs.
It is from Dennis Heenan who you have seen on EFI before with other great workouts.
(If you missed yesterday’s workout, you can check it out here.)
Hey, what’s going on, this is Dennis Heenan the creator of Superhero Abs. Today, I have a great home workout for Rick Kaselj and his readers over at ExerciseforInjuries.com.
Today’s workout consists of four different exercises and we are going to be working in 20 second on / 10 second off interval fashion. We are going through four full rounds for a total of 8 minutes.
If it is too difficult, feel free to cut it down to three rounds for 6 minutes or even 2 rounds for 4 minutes. Just be sure you are pushing yourself hard and you can go on your own fitness level.
CLICK HERE to watch the YouTube video.
#1 – Hand Walkout
This can be done in a knee push up position or a regular push up position. We are going to start with a push up position and we are going to walk our hands out and then back and then repeat.
Hand Walkout in a Regular Push Up Position
If that is a little bit too difficult, just drop on your knees and make sure that you are in a push up position and then just walk your hands out as far as you can. Make sure that your core stays tight the entire time and make sure that your back stays straight.
Hand Walkout in a Knee Push Up Position
Once you’ve done 20 seconds there, you want to get that 10 seconds rest. And then we move on the second exercise.
#2 – Bodyweight Squat or Squat to Toes
You put your arms straight forward and you are dropping down and driving up.
If that’s a little bit too easy and you want to make that a little bit more challenging, you can go to our quick squat to toes which is a squat down and then driving up but we are not leaving the floor because we don’t want any impact. You are really pushing up.
Squat to Toes
Again the progression for that one would be into a squat jump, so if you want to do that, feel free to do that as well.
#3 – Plank Outside Mountain Climber
We are in a plank position and we are bringing one knee up to the outside. Make sure that the core stays tight the entire time.
Plank Outside Mountain Climber
Again, we are doing 20 seconds on, 10 seconds rest.
#4 – Push up Cross Body Mountain Climber Combo
We are going to be in a push up position doing a push up and then go cross body mountain climber on each one and again repeating this for the full 20 seconds.
Push up Cross Body Mountain Climber Combo
You can repeat this two, three, or even four rounds for 4 minutes, 6 minutes, or 8 minutes and again just repeat 20 seconds on, 10 seconds off interval the entire workout. Make sure you are keeping great form. If you need to rest a little longer, feel free to do that.
But again make sure you are pushing yourself because this is only an 8 minute workout. You can go a little bit harder and really push that threshold and really push that strength training during this workout.
I really hope you guys enjoy that one.
If you are looking for more workouts like this, then check out Invincible Core here: