Ab Workout + Cardio Burst - Equipment Free (Video)

Nephews are the best. Particularly ones that snuggle with you at night, "extercise" with you in the morning and practice "tricks" AKA yoga poses on a whim. Those perfect moments are also sometimes followed by chocolate chip cookie decorating. Thankfully, I can start the new week with this killer ab workout. I'm extremely excited about this workout for a few reasons: 1. The sunset was on point. 2. I love the intensity of this workout with the cardio burst in the middle. 3. My beautiful friend and musician Leonelle recently released a new song and you can hear it in this video!

The Breakdown:

2 CIRCUITS + 1 CARDIO BURST IN THE MIDDLE//Do each exercise for the number of reps shown//Minimize rest in between each exercise//Do all exercises in the first circuit 3 times//Then perform the Cardio Burst 3 times//Then move to Circuit 2 and do all exercises 3 times

CIRCUIT 1:

Plank Hip Drops: Start in plank position on your forearms. Drop your hips to the right, bring them back to center and drop to the left. X10 each side

Block Pass Back and Forth: Start laying on your back with your feet straight in the air and the block in between your ankles. Crunch up and grab the block, bring your arms overhead and stretch your legs out, hovering a few inches above the ground. x12 **if you don't have a yoga block, you can use anything! A water bottle works great! **stop lowering your legs before your back lifts off the ground. 

Side Plank Leg Lift: Start in side plank position on your hand with your other hand in the air. Using your obliques and abductors, raise your top leg and lower. x10 each side

CARDIO BURST:

Burpee: Start in squat position, place your hands on the ground. Jump your feet back into plank position, jump your feel back to your hands and jump up. x15

Star Jump: Start in squat position, jump up in the air and stretch your arms and legs out. x15

CIRCUIT 2: 

Sit Throughs: Start on all fours with your shoulders directly over your wrists and your hips directly over  your knees with your knees hovered a few inches above the ground. Sit through by driving your foot underneath your body and picking up the hand you drive the leg towards. Touch your toe, and return the starting position. x12

Plank Up Downs: Start in plank position on your forearms. Push up on to one hand and then the other. Lower down onto your forearms. Push up again, this time starting with the opposite arm. x14

Plank in and Over: Start in plank position on your hands. Bring your left knee to your left elbow, over to your right elbow, and then back to your left elbow, then back to plank position. Repeat on the other side. x12 each side