Jump Rope & Abs Workout; 30 Minute Challenge Day 7

I.  Start with a 5 minute warm up.  Try either a treadmill climb for 5 minutes or try doing 1 minute of jumping jacks, running in place, but kicks, boxer's bounce, and jump squats.

II.  10 Minute Jump Rope Challenge

III.  HIIT Abs (High Intensity Interval Training - Abs)

Perform all exercises for 50 seconds, rest for 10.  Repeat whole circuit for total of 2 rounds.  

  1. Military Leg Holds and Pulses - Hold x 8, Pulse legs up and down x 8:  Lay on your back, hands behind your head, shoulders off the ground.  Press back into floor and lift heels off the floor.  Be sure to keep back pressed into floor at all times during this exercise  Breath deep breaths while holding this position for 8 counts.  Keep the position, pulse legs up and down for 8 counts.  Focus on using ab muscles to make the movement.  Repeat from beginning.  
  2. Jump Rope Knee Highs
  3. V-up Full Body x 3 & Lower Body Only V ups - Perform 3 Full Body V Ups then place hands on the floor behind you to prop your upper body.  With legs still in the V up position, lift them slightly and lower x 8 (link is to AOL video demo of this move)
  4. Jump Rope Knee Highs
  5. Side Plank with Alternating Leg Raise (Right side) - Assume the side plank position with top hand out in front of you.  Your top leg is on the floor behind the bottom leg.  Bring your top leg's foot together with the top arm you have extended.  Try to let your leg do the majority of the reaching.
  6. Jump Rope Knee Highs
  7. Side Plank with Alternating Leg Raise (Left side) - Assume the side plank position with top hand out in front of you.  Your top leg is on the floor behind the bottom leg.  Bring your top leg's foot together with the top arm you have extended.  Try to let your leg do the majority of the reaching.
  8. Jump Rope Knee Highs
  9. Spiderman - In plank position bring leg out to side, bend knee and bring knee in to meet the elbow.  Return leg to beginning position and repeat on opposite side.
  10. Jump Rope Knee Highs

Y'all comment and let me know what you thought of this workout!

This post was shared on Thank Your Body Thursday