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Cardio Abs

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Option 1:
Workout A (Tuesday and Thursday)

Walking (four MPH at a slight incline) or Jumping Rope: 15 minutes
L-sits: 3 sets x 5-20 seconds (rest one minute between sets)
Back Bridge or Hip Bridge: 3 sets x 10-20 seconds (rest one minute between sets)
Walking: 15 minutes
Hanging leg raises: 3 sets x 6-15 reps (rest one minute between sets)
Cable Twist: 2 sets x 8-15 reps per side (rest one minute between sets)
Walking: 10 minutes
Notes: Continue to go back to walking. Slowly increase the pace of walking over the following weeks until you must jog and go right below that. Progress on the sits and holds by trying to go longer each session. For the leg raises, increase your reps until you hit the top of the range, then bring your legs up higher and go through the rep range again.

Workout B (Saturday)

Sprints: 2 warm-up sets (60 percent max speed) x 60-80 yards + 3 sets (90-95 percent speed) x 60-80 yards (you can also opt for intervals--see notes)
L-sits: 3 sets x 5-20 seconds (rest one minute between sets)
Back Bridge or Hip Bridge: 3 sets x 10-20 seconds (rest one minute between sets)
Walking: 15 minutes
Hanging leg raises: 3 sets x 6-15 reps (rest one minute between sets)
Paloff Press: 3 sets x 10-15 reps per side (rest one minute between sets)
Walking: 10 minutes
Notes: Essentially, only the first part of the workout changes. You can make the sprints on a flat surface or a hill. Up to you. Progress by trying to go faster and pushing yourself. This is a more intense workout because you get a full rest day on Sunday.

If you want to do intervals instead, you have two choices: intervals or pyramid incline. These are best done on a treadmill where you can adjust the speed and slope of the track.

For intervals, alternate briskly walking for two minutes at a one-to-two-degree incline with jogging for one minute. Begin with a six MPH run; every time you get to another running interval, increase by half a mile or a full mile per hour. You'll do this for 20 minutes total, equaling six intervals.

Here is how it would look:

Walk for two minutes
Run at 6.0 MPH for one minute
Walk for two minutes
Run at 7.0 MPH for one minute
Walk for two minutes
Run at 8.0 MPH for one minute
Walk for two minutes
Run at 9.0 MPH for one minute
Walk for two minutes
Run at 10.0 MPH for one minute
Walk for two minutes
Run at 11.0 MPH for one minute
Walk for two minutes
This might seem a bit insane, so you can slow down the progression to half a mile when it starts to get uncomfortable.

For pyramid inclines: If sprinting or intervals are too intense, you can do 20 minutes of pyramid incline walking. This is where you start with a one-degree incline, and you increase the incline by one degree every two minutes. Continue to do this until you max out the treadmill's incline or until it becomes too challenging. Once you get to this point, start to decrease the incline by one degree every minute.

Here is how it would look:

One-degree incline: 0-2 minutes
Two-degree incline: 2-4 minutes
Three-degree incline: 4-6 minutes
Four-degree incline: 6-8 minutes
Five-degree incline: 8-10 minutes
Six-degree incline: 10-12 minutes
Seven-degree incline: 12-14 minutes
Eight-degree incline: 14-16 minutes
Seven-degree incline: 16-17 minutes
Six-degree incline: 17-18 minutes
Five-degree incline: 18-19 minutes
Four-degree incline: 19-20 minutes
Done!

Sundays, I recommend you take off fully to recover appropriately. No, this isn't a religious thing; this is self-love by giving your body a well-deserved break. If you did all of your strength training and most of the cardio, abs, and mobility workouts, your central nervous system is gassed and needs to refuel and rest.


Option 2:
Advanced Cardio & Ab Training
Incline Walking Workout

This is a fun and engaging incline walking workout you can do! Incline walking is a great way to challenge yourself. Walking on an incline will burn more calories than walking on a flat surface. Incline walking will also build calves and improve your core stability. Incline walking is a great workout to do to burn calories and keep you fit.

1) 5-minute walk at a 1-degree incline

2) 10-minute walk (increase 1 degree each minute from 2-10 degrees)

3) 20-minute walk (2 mins at 1 degree, 2 minutes at 6-12 degree incline)

4) 5-minute walk at a 1-degree incline

Core Training

1) Dragon Flag Variation: 3 sets of 6-10 reps (1 min rest)

2) Feet to Bar Hanging Leg Raises: 3 sets of 6-12 reps (1 min rest)

3) Side to Side Bent Knee Ups 3 sets of 10-15 reps per side (1 min rest)

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