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