Total Workout Time: 25 Minutes
Total Calories Burnt Per Set: 114 calories

Guys may want shredded abdominals that pop but every girl has her sights set on a set of slim, lean, and sexy abs. To do that, we are going to get familiar with high intensity workouts that include some weight. Don’t worry, you won’t be bulking up like the guys. This high repetition, high intensity workout is going to help to burn fat and tone that tummy.

Directions:

• Complete each set then immediately follow it up with the next exercise. Take a break once you’ve completed both “A” exercises. This is called Super Setting.
• Once you complete all sets for the “A” exercises move on to Super Setting with the “B” exercises.

A: MOUNTAIN CLIMBERS: 2 sets of 20-25 repetitions

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

1. Begin in a Push-Up position with your hands below your shoulders and your feet behind you. Push yourself up and tighten your core. Keep your head in a neutral position.
2. Start the movement by driving your left knee up and towards your chest. Contract the core as you do. Now, reverse the movement, bringing your left knee back while simultaneously bringing your right knee forward. Continue in this back and forth motion until you’ve completed all repetitions.

A: CRUNCHES: 2 x 20-25

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: N/A

1. Lie on your back. Be sure to lie on a padded or comfortable surface. Extend your legs straight out and place your arms together and above or behind your head.
2. Begin the exercise by contracting your upper abdominals. This is where you’ll be pulling your upper body from.
3. Allow your upper abdominals to pull you up. Do not sit all the way up. Once your shoulders have left the ground and you feel the contraction, pause, and slowly return to the starting position.

B: BURPEES: 2 x 5-10

Primary Muscle Group Activated: Chest, Quadriceps, Hamstrings
Secondary Muscle Group Activated: Shoulders, Triceps, Calves

1.   Stand tall with a tight core, your chest up, and your feet together. Engage the core before and during the exercise.
2.  Being by kneeling down to the ground, placing your hands on the floor and kicking your feet back. Perform a push-up from the plank position.
3.  Now jump your feet back up towards your hands. From this kneeling position, jump straight into the air. Land softly and begin again.

B: BICYCLE CRUNCHES: 2 x 15-20

Primary Muscle Group Activated: Abdominals, Obliques
Secondary Muscle Group Activated: Hip Flexors

1.  Lie on your back on a padded surface. Place your hands behind your head. Do not pull on your neck. Brace your core. Elevate your feet off the ground one inch.
2.  Begin the movement by bringing your left knee towards your chest while simultaneously moving your right elbow towards your left knee.
3.  Switch sides by shifting your left knee back and right knee up. Your left elbow will move towards your right knee. Repeat this back and forth pattern.

C: PLANK: 2 x 30 seconds

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hip Flexors

1.  Lie on the ground face down. Bring your legs together and place your toes on the ground. Keep your arms at your sides. Place your hands flat on the ground underneath your shoulders.
2.  Tighten your core and, using your forearms, push yourself off the ground. You will use your toes and forearms for stabilization.
3. Contracting the core, hold this position. Do not allow your hips to drop. Once finished, slowly return to the starting position.

C: LYING OBLIQUE REACH: 2 x 20-25

Primary Muscle Group Activated: Obliques
Secondary Muscle Group Activated: Abdominals

1.  Lie on your back on a comfortable surface. Bring your legs together and bend your knees just enough so that your feet are flat on the floor. Elevate your hands one inch above the ground next to your sides.
2.  Starting with the left side, reach towards your toes, contracting the obliques. Don’t bring your back off the ground.
3.  Pause then repeat on the other side using only your obliques to pull you from side to side.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.