Hi Guys,

Today’s workout is almost the same as the Ab Blitz Workout except that instead of counting reps for each skipping exercise, I used my ultra cool and can’t live without Gymboss Interval Timer and did interval training. I used the famous Tabata protocol and set my interval timer for 8 rounds of two intervals. The first interval is 10 seconds – your rest interval. The second interval is 20 seconds – when you will be exercising at your maximum effort. Only you know what that maximum effort feels like – try to get as close to that peak of effort as possible. When you push your workouts to that level consistently really amazing transformations start happening with your body.

1. High Knees with (or without) jump rope – Tabata (4 minutes of 10 second rest interval and 20 second of maximum effort)

2. Leg ligt, Start Crunch, and Butt Lift as one rep – 30 reps

3. Jumping Jacks with (or without) jump rope – Tabata

4. Side Plank Lift – 25 reps on each side

5. Scissors with (or without) jump rope – Tabata

6. One Leg bridge, One leg lift, and toe touch

Interval Training: High Knees with Jump Rope.

Leg Lift, Star Crunch, and Butt Lift as one exercise. Lay on your back and lift your legs up keeping them together and extended. Make sure that your lower back is pressed into your exercise mat the entire time. Lift your shoulders off of the mat reaching with your arms forward and open your legs at the same time. Bring your legs together, put your arms on the mat beside you and lift your bum up just a few inches.

Interval Training: Jump Rope Jacks. These are just like jumping jacks, but with a skipping rope. Every time your feet touch the ground counts as 1 rep.

Side Plank Lifts. Get into the starting position. Lift your hips up to get your body in a straight line. Try to engage your abs as much as you can.

Interval Training: Scissors with Jump Rope.

One Leg Bridge, Leg Lift and Toe Touch as one exercise. Get into a bridge position and stretch one leg out shifting your weight towards the other leg. Lift the straight leg up and point your toes towards the sky. Bring your hips down, flex your foot,  lift your shoulders off of the mat and try to touch your toes. This counts as 1 rep. I did 25 reps on each leg.