This workout is targeting your abs and core, but it also delivers a kick ass cardio workout at the same time. Between each set of the ab exercises, you will be doing 100 skips with your skipping rope. If you don’t have a skipping rope, you can substitute skipping with another cardio exercise like jumping jacks, or if you really want to punish yourself then try a set of 8 to 12 burpees :)
I am using a 10 pound clubbell for each of the ab and core exercises in this workout, but you can substitute the clubbell with a medicine ball or some other free weight. If you are a complete beginner you can still do this workout using just your own body weight for resistance. Take your time and practice the correct form for each exercise.
The first exercise for your abs and core is the standing paddle. You begin in what is known as the straddle stance. You can see in the video, the positioning of my feet and the grip I have on the clubbell. Sit back like you have a chair behind you and bring your weight into the back leg. Dip the clubbell down towards your back heel like you are putting a paddle into the water. Then rise up off of the back leg, rotating the foot as demonstrated in the video and drive the clubbell across your body reaching the knob of the clubbell up and over your opposite shoulder. Reverse the movement back down dipping the paddle back down into the water and repeat 15 times. In this exercise the bend is not in the back – try and keep it straight. The bending movement happens in the hips. Keeps your shoulders down and back and really concentrate on keeping your whole core tight throughout the movement. As you practice this exercise, the motions will become more fluid.
To recap:
100 skips
15 standing paddles on the left side
100 skips
15 standing paddles on the right side
Repeat this sequence 1 more time to complete the first part of this workout.
If you are a beginner or more advanced you can always adjust the amount of sets and reps to match your fitness level.
Enjoy the torture :)
Best,
Zuzana
Hi Zuzana,
You have great workouts, I am really happy I found your sight. I consider myself to be in shape and I have yet to complete one of your routines. They are awesome. Keep up the good work!!
Dear Zuzana,
Thank you very much for you work. you are such an inspiration for all of us. You are beautiful like a goddess.
Thank you for sharing, your workoots are really great.
Take care.
All the best in life.
you are an inspiration. i’m glad i saw you at youtube and this site of yours. keep up the great job of enlightening and motivating us all. god bless !
hello,
This archive is great, i’m gonna do the whole ab workout.
Today did this one .
i did 50 skipping 15 standing paddle on one side ,and so on, till i got 400 skippings in total.
The paddle exercise is very subtle, so i was glad to do more of it ,so i could perfect the move throughout the reps.
Hey zuzana
your body rocks and u also rock with it love your workout but i live in Pakistan and we don’t have the equipment u have showed plz give me some advice that how i can get the equipments and how can i do the work out without the equipment
Hi, just go through my Daily workouts, because I have a lot of workouts for which you don’t need any equipment. You can easily get great workouts with your own bodyweight so don’t worry about equipment.
Interested in exercising in my basement and would like to just play a DVD for all exercises in a particular routine. Do you plan on putting together an exercise DVD (specifically for abs)?
We are thinking about a DVD in the near future :)
Hi Congratulations 4 ur work and your webpage!
I have a question, If i have over weigh, do u recomend me to do ab exercice? or should i lose weigh first?
My principal goal is to lose weigh.
You have inspired me to buy jumping ropes. =p
I can only manage 50 per set so far but I will get there ;)
i really love your site! ive been trying to los weight and get in shape but its never easy especilly cause i got a little girl at home and it makes it difficult for me to go to the gym or jogging outdoors, so this site is been a life saver lol only thing is there are not many begginer exercises and its a little frustrating not to be able to do most of the routines
Could I substitute the clubbell with a baseball bat? Or would that be too light?
I don’t really like modifying too much, as I like to stick to the workout EXACTLY to get the movements precisely as shown =]
A word of warning; I’m a teensy bit of a perfectionist.
Kadee, I understand what you mean. If you go to google and type “clubbell”, then you will actually find a youtube video that shows you how to make a homemade clubbell. It’s cheaper, and I will probably end up making it, too! I just started the exercises on this site. I am interested in doing this series of the ab torture workout. Sounds fun! I actually just started the absolute beginners workout last week, but I like to challenge myself. I just modify some of the workouts if I absolutely have to. This is a great site! I’ve been watching your videos on and off again for months, but I decided to finally take some action. :)
thanks for throwing in the recaps that helps
Well, I’ve never seen a clubbell before. How much does it weigh? Maybe I can find one online one of these days. But for now, would I be able to modify with a 10lb dumbbell instead? I say 10lb because that’s all I have for weight, I don’t use too many weights, I do mostly bodyweight as you do. Maybe I could put my ankle weights on either wrist and hold onto a bat or something like it.
Where did you find your 1- lb. clubbell? dragon door.com only has up to 2 lbs.
thanks!
I wonder if I could do interval training with this workout.