Me and Bruce :)
Ever since daylight saving’s time started, it’s been feeling like summer is coming faster and faster!
I’ve been getting a LOT of requests for bikini body workouts, and I decided to kick it off with a circuit that targets our abs – AND spikes our heart rate to maximize the fat burn at the same time!
I’m calling today’s fat-blasting core workout “The Hottest Abs” because it’s from one of my good friends in the fitness industry, Shawna Kaminski – who is an expert on fat loss and rocks a shredded six pack stomach at the age of 50 (check out what she EATS right here).
Guys, if she can do it, there’s nothing stopping you, me or anyone else from burning up those abs for our sexy summer!
Shawna Kaminski, CTT, CPT, BKIN, BED
I asked Shawna to share one of her best ab workouts with me, and she sent me this crazy circuit that gets your heart rate up, blasts every angle of your core, and BONUS – works your shoulders and arms – the perfect follow up from last week’s biceps and triceps workout!
Try it out – and be sure you’re on my list, because I’ll be sending you some bonus moves later this week to add to this circuit so you can make a Super Circuit (I’ll put a link to sign up at the end of this video)!
The Hottest Abs Circuit – from Shawna K!
Format: 3 Rounds
- Advanced: 45 seconds work/10 seconds rest
- Intermediate: 30/10
- Beginner: 20/10
1. Double Jump Burpees
- From a standing position, drop down into plank position, stacking your hands below your shoulders and keeping your core engaged.
- Advanced: Do a pushup.
- Intermediate: Drop your chest right down to the ground and come back up.
- Beginner: Skip the push up
- Jump your feet back to your hands and jump up – do TWO JUMPS for a double jump.
- Repeat
- You can modify the burpee many different ways. As stated above, or you can also walk your feet in or out rather than jumping.
2. Spider Crawl
- Begin in a tall plank position, with good alignment as described above.
- Keeping your core engaged, bring your right knee up to meet you right elbow as you lower yourself to a push up.
- Repeat on the opposite side. Don’t let your hips sag or rotate -maintain that strong plank position throughout.
- You can modify this by removing the push-up – simply hold plank and alternate bringing your knees out to the side.
3. Side Plank Toe Taps (each side)
- Come into side plank, stacking your wrist below your shoulder. Keep your body in a straight line. You can make a soft fist with your hand if being flat irritates your wrist at all.
- If you can hold this position easily, lift your top leg and tap the ground in front of you. You must keep your hips square while performing this move – don’t let them shift, dip or move. Bring the leg back and tap the ground behind you. If you start to get wobbly at any time, come right back to holding side plank.
- You can also perform this on your elbow, and I would suggest modifying it by taking out the toe tap whenever you need to.
4. Plank Walks
- Come into high plank, core engaged and hands stacked below your shoulders.
- Lower your body from your hands to your elbows, one side and then the other, coming to elbow plank.
- Press yourself back up, one hand at a time to return to high plank position.
- Alternate the hand that you push up on first each time.
5. Sit Out
- Come into tall plank, but bring your knees in close to your elbows, just above the floor.
- Kick one leg through to the opposite side, keeping your arms nice and straight – not bending your elbows.
- Rotate and do the same on the other side.
- Maintaining strong torso alignment is important with this one to protect your back. Come into high plank and hold when you need to rest.
- Modify this by flipping over to your back and performing slow, controlled bicycle crunches.
Thanks for trying out these moves, and be sure to post below if you have any questions, comments, or have a request for the next body part I target!
You can also upload pictures to the comments below which is super fun! Thanks for all of your hard work -keep it up!
PS - You can try Shawna’s 21-Day Challenge Diet anytime – she’s even got a live support group for it, awesome meal plans and workouts and she gets results!
