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
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 will show an Ab Finisher with a very low impact. In other 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. At the same time, we will also improve our core strengths. You already know this, but you will prevent low back pain when you have core strength.
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 rest, but let me explain why. Because what we are going to do is you start up the circuit with Jumping Jacks.
I want you to go on a fast phase. You are going to do the Jumping Jacks for a full minute. I want you to crank out as many jumping jacks as possible in one minute. Of course, it’s a great low-impact exercise. So really crank them up, make sure to get those hands above the head, and you will do that for a minute.
Then we will go to the Push-Up Cross Body Mountain Climber Combo.
It is easier to show it to you than explain it.
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
It’s Jumping Jacks for a minute and then Pushes 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, which, of course, will accelerate fat loss but at the same time strengthen your Abs. So a minute of Jumping Jacks, 30 seconds of the Push-Up Cross Body Mountain Climber, and then we will return 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.
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. Keep your hips low and not start to hike them up. Maintain nice braced abs, and of course, keep those hips low, and we will 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. Finally, you get to rest for a minute and then repeat that. Then finally, we are going to end the circuit with the Hand Walkouts for 30 seconds.
It is a great way to tag it at the end of your workout, and it only takes a few minutes. It didn’t take a whole lot of your time. And was it 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 that you can do this at home.
I hope you enjoy that. Give that a show. I will talk to you soon.
Mike Whitfield, CTT
Contributor to the Men’s Health Big Book of Getting Abs
If you are looking for a core stability workout to help strengthen your core and back, flatten your belly, and achieve your dream abs while keeping yourself injury-free, check out the Invincible Core program.