Waist-Shrinking Workout – Cardio and Core

Hi everyone,

Today I am suffering from leg and glute DOMS from yesterday’s activities, which were Personal Training in the morning and Andrew’s SuperSculpt / SuperKiller Class at the Gym. I still get special privileges when it comes to Andrew’s Classes 🙂

Anywho, I thought that a cardio and core workout was in order as it has been AGES since I did anything like this. This type of workout is great for days in between heavy training or even after heavy/moderate training. Technically speaking I could say that all of my workout do target the abs, core and cardio vascular system, but I am aware that some people like to feel as though they have worked their abs, so that is what we’re doing today. Or at least I want to draw you attention to your core today with these exercises 🙂

The other thing I wish to point out is the title of the workout. It can only be waist-shrinking if you have the diet to support it, however I guess as I type this I can see that tightening your abs can have a positive effect on the size of your waist too. Boy do I blabber sometimes. Do you ever get moments when something seems really smart in your head, but as soon as you say it or write it, you suddenly feel thick as champ… (cue the crickets)…

Workout Breakdown

Set your Gymboss Interval Timer for either 10 or 20 cycles of either:

  1. Beginners – 30 seconds rest, 30 seconds effort
  2. Intermediates – 20 seconds rest, 40 seconds effort
  3. Advanced – either 15 seconds rest and 45 seconds effort or, 25 seconds rest and 1 min effort – you’ll hate me for the later (evil laugh).

Complete either 2 continuous or 2 separate rounds of the following 10 exercises. If you have a pull up bar, do as many pull ups as you can in between each round. If you don’t have a pull up bar, then – don’t haha! Ok instead, you can do some rows, inverted pull ups from a broomstick and 2 chairs. The reason why I am putting pull ups in is because I have just found out that they are the best exercise for activating the lower abs – better than hanging leg raises!

If you would like an alternative exercise to the pike then do Diagonal Knee Tucks.

The exercises, and my weights and numbers (in brackets), are:

  1. KB Vertical Swing Burpee (with 16kg – 13, 12.5 )
  2. Stability Ball Pike, or SB Jackknife (16, 15)
  3. Two-Handed KB Swing (with 20kg – 37, 35)
  4. Plank Hip-Touches (didn’t count)
  5. Tactical KB Reverse Lunges (start with KB on the same side you are stepping back on) (with 16kg – 23, 25)
  6. Burpees (18, 16)
  7. Weighted/Unweighted Single Glute Bridge Hold (right) (8kg)
  8. Weighted/Unweighted Single Glute Bridge Hold (left) (8kg)
  9. Evil Jumps (sorry) (17, 15.5 )
  10. T-Push Ups + Hip Raise ( 13, 11.5)

+/- Pull Up MAX (5.5, 5)

With there being a good variety of exercises, you should enjoy this one, as I did, but the intervals made it a killer!!! Use a light to moderate weight, as it is not about strength as such, but more about creating and maintaining tension and stability in the abs and core.  Even the cardio exercises I chose will activate the core in some way. Even the Evil Jumps – due to the balance issues.

Anyway I hope you had fun. Let me know your thoughts and if there are any ab exercises that you find more effective.

See you soon.


  • April 13, 2011

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