Looking to get in shape? Look no further! Fitness Blender is the ultimate resource for all your fitness needs. Whether you’re a beginner or an advanced fitness enthusiast, there’s something for everyone in their comprehensive workout programs.
One of the best things about Fitness Blender is their focus on customization. Each workout comes with options to adapt it to your fitness level, making it suitable for everyone from beginners to advanced athletes. Whether you’re just starting out or looking for a challenge, you can customize the number of repetitions, the height of your jumps, and the length of your workout to match your needs.
One of the most effective workouts for strengthening your core is the plank. This simple exercise engages your abdominals, obliques, and scapular stabilizers. To start, get into a kneeling position, with your hands on the floor directly under your shoulders. Walkout your hands until your body is in a high plank position, with your body in a straight line from head to toe. Make sure to keep your core engaged and your shoulders directly over your wrists. Hold this position for 15 to 20 seconds, and repeat for 3 to 5 times.
If you’re looking to boost your cardio and work your abs at the same time, try the cardio-ab workout. This high-intensity routine combines cardio exercises like jumping jacks and high knees with ab-toning moves like bicycle crunches and Russian twists. It’s a total body workout that will leave you feeling sweaty and satisfied.
Another great workout for your abs is the bird dog. Start on all fours, with your wrists directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg straight out, and then bring them back in. Repeat on the other side. This exercise works your entire core, including your deep stabilizer muscles. Aim for 10 to 15 repetitions on each side.
If you’re looking to tone your legs and strengthen your glutes, try the squat. Start with your feet hip-width apart, and slowly lower down as if you’re sitting back into a chair. Keep your weight in your heels, and make sure your knees stay behind your toes. As you stand back up, squeeze your glutes at the top. Aim for 3 sets of 10 to 15 repetitions.
No matter what your fitness goals, Fitness Blender has a workout that’s right for you. Their workouts are effective, challenging, and easy to follow. Plus, with their free online videos, you can work out from the comfort of your own home, without needing any fancy equipment.
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Move 1: High Knees
The High Knees exercise is an effective cardio workout that can be done at home or in a gym. It works all major muscle groups and helps to strengthen and tone your legs, abs, and shoulders.
To start, stand with your feet hip-width apart. Keep your core engaged and your fingers lightly touching the sides of your head.
Begin the exercise by bringing one knee up towards your chest, while simultaneously hopping off the ground with the opposite foot. As you jump, twist your upper body slightly to the side, bringing your elbow towards the opposite knee.
Continue alternating the movement, bringing each knee up as high as possible while maintaining a quick pace. Aim to do 3 sets of 10 repetitions, or as many as you can within a designated time frame, such as 1 minute.
This exercise not only works your cardio, but also your abdominal and oblique muscles. It takes focus and coordination to keep up the high pace and maintain proper form throughout.
One tip to make the High Knees exercise even more challenging is to add a slight side-to-side movement with your hips. This engages your obliques and adds an extra toning element to the exercise.
High Knees are a great addition to any cardio or total body workout routine. They can be done as a warm-up and also incorporated into a circuit or interval training session.
Remember to always land softly on your feet to avoid any impact on your joints. Keep your knees slightly bent and your tummy pulled in throughout the exercise.
Whether you’re a beginner or more advanced, High Knees are a cardio-ab exercise that doesn’t require any equipment and can be done anywhere. They are a quick, efficient, and effective way to get your heart rate up and burn calories.
So next time you’re looking for a high-intensity workout that works multiple muscle groups and gets your blood pumping, give High Knees a try. You’ll feel the burn in no time!
Boost your cardio and burn calories with this high-intensity move
Looking for a cardio exercise that will get your heart rate up and help you burn calories? Try incorporating this high-intensity move into your workout routine. Not only does it work your abs, but it also targets your obliques and engages your major muscle groups.
To perform this exercise, start in a high plank position with your hands directly under your shoulders and your feet together. Keep your core engaged and your body in a straight line from head to toe.
Then, twist your body to bring your right knee towards your left elbow. At the same time, lift your left arm up towards the ceiling, opening your chest and twisting through your torso.
Return to the starting position and repeat the movement on the other side, bringing your left knee towards your right elbow while lifting your right arm up.
Continue alternating sides for a designated number of repetitions, aiming for about 10 to 15 times on each side.
This move not only boosts your cardio, but it also works your abs and obliques, helping to strengthen and tone your core muscles. Plus, it adds an element of twist and stretch to your workout, which can be beneficial for improving mobility and flexibility.
For an added challenge, you can perform this exercise on a stability ball or incorporate a jump into the movement. This will increase the intensity and engage more muscles, making it an even more effective cardio workout.
Remember to focus on your form and keep your core engaged throughout the exercise. This will ensure that you are getting the most out of the move and targeting your abs and obliques effectively.
Try adding this high-intensity exercise to your cardio routine and see the difference it can make in boosting your calorie burn and strengthening your core. Whether you’re a beginner or an advanced fitness enthusiast, this move is a great addition to any workout.
Move 2: Bikini Walkout + Tummy Toners
For this cardio-ab combination, you will need a free space at home to perform the workout. This exercise focuses on both your cardio and abs, making it a great way to tone those core muscles. The Bikini Walkout is the first part of this routine, followed by the Tummy Toners.
Bikini Walkout
Start in a standing position with feet slightly wider than shoulder-width apart. Bend at the hips and reach your hands towards the floor, walking them out in front of you until you are in a pushup position. Perform a pushup, then walk your hands back towards your feet and return to a standing position. Repeat this movement for 4 times.
Tummy Toners
Starting on your hands and knees, position your hands directly under your shoulders and your knees under your hips. Keep your abs engaged and your back in a straight line. Lift your knees slightly off the ground, balancing your weight on your toes and hands. From this position, perform the following exercises:
| Number | Exercise | Repetitions |
|---|---|---|
| 1st | Crunch and Twist | 5 times on each side |
| 2nd | Leg Raise Bicycle | 5 times on each side |
| 3rd | Bird Dog | 5 times on each side |
| 4th | Side Plank | 2 times on each side |
For each exercise, aim to maintain good form and engage your abs throughout the movements. The crunch and twist exercise involves pulling your knee towards your opposite elbow while crunching your abs. The leg raise bicycle exercise requires you to extend one leg straight out while bring the opposite elbow towards it. The bird dog exercise involves extending one arm and the opposite leg out straight while keeping your core engaged. Finally, the side plank involves lifting your body onto one forearm and the side of one foot, keeping your body in a straight line.
Perform each exercise for a total of 5 repetitions on each side. Take a short rest between exercises if needed, but try to continue the workout without pauses to keep your heart rate up. This cardio-ab routine takes about 15 to 20 minutes in total and is a great way to strengthen and tone your abs.
Tone your abs and strengthen your core with this combination exercise
Looking to work your abs and strengthen your core? This combination exercise is perfect for you. It targets both your upper and lower abs, as well as your obliques.
To perform this exercise, start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, but be careful not to pull on your neck. Keep your elbows wide and your fingers gently touching the sides of your head.
Step 1: Bicycle crunches
Start by lifting your legs off the ground and pulling your right knee in towards your chest while simultaneously twisting your left elbow towards the right knee. Then, switch sides by extending your right leg out and pulling your left knee in towards your chest while twisting your right elbow towards the left knee. Repeat this movement, alternating sides, for 20 times.
Step 2: Leg reaches
Next, extend your legs straight up towards the ceiling. Reach your fingertips towards your toes as you lift your head, neck, and shoulders off the ground. Engage your abs and try to keep your lower back flat against the mat. Perform this movement for 20 times.
Step 3: Toe touch jacks
Lie flat on your back with your legs straight up in the air. Open your legs into a wide V-shape as you reach your fingers towards your toes. Then, bring your legs back together as you reach your fingers up towards the sky. Repeat this movement for 20 times.
Step 4: Scissor kicks
Start by lying flat on your back and placing your hands underneath your glutes for support. Lift your legs off the ground and slightly raise your head, neck, and shoulders. Then, cross your right foot over your left and switch sides by crossing your left foot over your right. Continue scissoring your legs for 20 times.
This combination exercise is a great way to work your abs and strengthen your core. It doesn’t require any equipment, so you can do it at home or anywhere else. Incorporate it into your workouts for an effective ab toning routine. For best results, do each exercise for 3 sets of 20 repetitions. Remember to maintain good form throughout the movements and engage your abs and core muscles during the entire workout.
Move 3: Kneeling Pushup to Bird Dog
The Kneeling Pushup to Bird Dog is a great exercise that combines upper body strengthening with core stability and balance. It targets multiple muscle groups at the same time, making it an effective full-body workout.
To perform the Kneeling Pushup to Bird Dog, follow the steps below:
|
1st Start on your hands and knees, with your hands slightly wider than shoulder-width apart. Keep your knees bent at a 90-degree angle and your back straight. |
2nd Lower your upper body towards the floor by bending your elbows, while keeping your core engaged and your head in line with your spine. This is the kneeling pushup. |
3rd Push back up to the starting position and then lift one arm straight out in front of you while simultaneously lifting the opposite leg straight out behind you. This is the bird dog position. |
Repeat the kneeling pushup and bird dog movements for a designated number of repetitions, usually 10-15 on each side. You can start with a lower number and gradually increase as you get stronger.
The Kneeling Pushup to Bird Dog is a great exercise that helps to tone your abs, obliques, and the muscles in your arms, shoulders, back, and glutes. It also helps to improve posture and stability.
This exercise is a part of a high-intensity workout routine, so it’s important to maintain proper form and engage your muscles throughout. It may also be beneficial to do a quick warm-up and stretch before starting the workout.
Remember, if the Kneeling Pushup to Bird Dog doesn’t feel challenging enough, you can always modify it by adding weights or performing the exercise on a stability ball.
With just 20 minutes of this workout, you can get a total body burn. It’s a quick and effective way to boost your cardio and strengthen your muscles, all in one go!
Work multiple muscle groups with this dynamic exercise that targets your arms, chest, and back.Tone and strengthen your upper body with this challenging exercise that engages multiple muscle groups. The exercise, called the walkout plank with arm reach, is a high-intensity cardio-ab move that will not only work your abs, but also boost your heart rate. To start the exercise, begin in a plank position with your hands directly under your shoulders and your legs extended behind you. Your body should form a straight line from head to heels. Make sure to keep your abs engaged throughout the entire movement. From this starting position, reach one arm forward and twist your body to the side, balancing on one arm and the sides of your feet. Your feet should be wide to maintain stability. This position works your obliques and engages your arms, chest, and back. Next, bring your arm back to the starting position and perform a pushup. Lower your chest towards the ground while keeping your elbows close to your body. Push yourself back up to the starting position and repeat the arm reach on the opposite side. Continue alternating sides for a total of 20 arm reaches. This exercise works not only your arms, chest, and back, but also your abs and obliques, making it a major full-body workout. To make the exercise more challenging, you can add a leg lift when you reach your arm forward. Lift your leg off the ground and extend it straight behind you, maintaining a slight bend in the knee. This will further engage your core and glutes. This exercise is a great addition to any workout routine. It can be done at home or at the gym and doesn’t require any equipment. Incorporate it into your cardio or strength training routine for a comprehensive workout. Remember to always maintain proper form and engage your core throughout the exercise. Keep your shoulders relaxed and focus on breathing deeply. Take breaks as needed and listen to your body. With regular practice, this exercise will help you tone and strengthen your arms, chest, and back, giving you the sculpted and defined upper body you desire. So grab your yoga mat, put on your favorite workout playlist, and get ready to work those muscles! |
Move 4: Stretch Jump to Plank
This move is a major cardio and ab workout in one, bringing together stretching and strengthening exercises. It works your abs, obliques, and scap muscles, giving your entire core a serious challenge.
Overview
Start with your feet slightly wider than hip-width apart and your fingers interlaced behind your head.
How to Do It
1. Jump up, bringing your knees up to your chest as high as possible.
2. Land softly, immediately lowering yourself into a plank position with your hands placed directly under your shoulders.
3. Keep your core engaged as you bring your right knee to your right elbow, then your left knee to your left elbow, performing a knee-to-elbow crunch on each side.
4. Next, walk your hands back towards your feet so you’re in a forward fold position, then slowly roll back up to standing, engaging your abs to prevent swinging.
5. Repeat for the designated number of reps or time (e.g. 15 reps or 2 minutes).
| Key points | Mistakes to avoid |
|---|---|
| – Keep your knees soft and your core engaged throughout the entire movement. | – Avoid swinging your body or using momentum to jump into plank position. |
| – Reach your head slightly forward and extend your legs fully in the plank position. | – Don’t let your shoulders round forward or your hips sag in plank position. |
| – If you’re unable to jump, you can step your feet out to the sides and then step them back in. | – Don’t hold your breath, remember to breathe throughout the exercise. |
This move can be added to a high-intensity cardio-ab routine or incorporated into your home workout routine. It’s a challenging exercise that works multiple muscles and is great for strengthening and toning your core. Give it a try and feel the burn!
FAQ
What is Fitness Blender?
Fitness Blender is a popular online fitness platform that offers a wide range of workout videos for every fitness level.
How long does the Cardio Abs Workout take?
The Cardio Abs Workout takes only 20 minutes to complete but works all your major muscles.
What is the first move in the Cardio Abs Workout?
The first move in the Cardio Abs Workout is High Knees.
What is the fifth move in the Cardio Abs Workout?
The fifth move in the Cardio Abs Workout is Bicycles.
Who demonstrates the most effective cardio-ab routine?
The Tone It Up Girls demonstrate the most effective cardio-ab routine.
What is Fitness Blender?
Fitness Blender is a platform that offers a wide range of workouts for every fitness level. They provide workout videos and programs that can be done at home or in the gym.
How long does the Cardio Abs Workout take?
The Cardio Abs Workout takes only 20 minutes to complete.