Modern Physique: Week 8, Day 53 - Abs and Cardio

Pack a pre-workout and grab some carbs on your way to the gym. Today's ab workout and 70 minutes of cardio demand all the energy you can muster!

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Take a brief rest between each triset round to keep your heart rate slightly elevated throughout.

Maintaining a steady, rapid pace is important to maximize your results, but don't rush through the moves so carelessly that you compromise form! Performing a quick, sloppy ab exercise is an excellent way to hurt your back—sometimes permanently. Keep yourself moving, but concentrate on using the correct core muscles.

Day 53: Abs/Cardio
Triset
1

Standing Cable Lift

3 sets of 10 reps per side
Standing Cable Lift Standing Cable Lift

Cable Crunch

3 sets of 20 reps
Cable Crunch Cable Crunch

Standing Cable Wood Chop

3 sets of 10 reps per side
Standing Cable Wood Chop Standing Cable Wood Chop

Triset
2

Hanging Pike

3 sets of 10 reps
Hanging Pike Hanging Pike

Weighted Sit-up

3 sets of 15 reps
Weighted Crunches Weighted Crunches

Side Plank

3 sets of 45 sec. per side
Side Bridge Side Bridge

Triset
3

Decline sit-up (shown with bands)

3 sets of 10 reps
Decline sit-up Decline sit-up
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Stability Ball Crunch

3 sets of 30 reps
Exercise Ball Crunch Exercise Ball Crunch
Note: Move through each triset at a rapid pace with good form. Keep your heart rate elevated.

Cardio:
4
Elliptical Elliptical
Treadmill Treadmill
Bike Bike

Rower (HR 145-165)

70 minutes, switch equipment every 10 minutes if you want
Rower Rower


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