Cardio and Sit Ups
You have just finished an endless session of squats and dead weight. Will you do sit ups after that? Are you willing to go through the cardio? I think not.
But if you are one of those people who always have time at the end of their training to do cardio or sit ups, we have the solution. Our high-intensity training combines cardio and sit ups so you can burn fats while you get a sculpted waist. It is super efficient and no boring at all, a hard to beat combo.
Our program is simple: start warming up in the treadmill, and then workout your lower abdominals. Then go back to cardio for 10 minutes at mid-intensity, and immediately crunch your upper abs. Finally, give yourself out doing 10 minutes of sprint intervals, and then workout the obliques. Go on with 5 minutes of cooling down and some soft stretches. In less than 45 minutes you took the big step into a more dense and defined mid-section.
START THE FIRE
This aerobic-sit up combo is based on the ideal training for waist shaping. As your abs have already worked hard to stabilize your trunk and hip during the cardio, they’re warm enough and ready to put up with the waist moves. Soon you’ll be burning fats as the biggest bodybuilders before a competition.
This is the procedure of the training:
1) cardio A: in order to get the scenery which allows you to build a big fat-burning oven you need to do some things. A 10 minutes warming up at a light-to-moderate intensity (50% to 60% of your max heart beats) will be the best. Train hard enough to sweat and increase your heart beatings. This will help your body go for the high intensity without entering the red zone. Combining high and low intensity workout, you’ll make you body send more greasy acids into your blood torrent and use them as fuel. Your warming up will also help to avoid early tiredness because it reduces your need of stored glycogen and, in consequence, it will decrease the production of lactic acid during the initial stages of your training.
2) Lower abdominals: It is always better to workout your lower abs at the beginning of your waist training because they need more strength to be crushed with strict style. If you wait until the end, you will probably do waist flexions most of the times. Advanced athletes can increase the difficulty level lifting their legs with arms extended. Anyway, use your weight or use a light dumbbell as a resistance. Do 3 series with 15 repetitions of each, resting for 45% after each series.
INVERTED SIT-UPS ON SLOPED TABLE
Lay on your back facing up on a sloped table or bench, grabbing the upper edge of it with both hands. Bend your knees in a 90º angle. Lift your gluteus and lower back from the bench when you lift your knees towards your chest, hold it for while, and slowly go back to the starting point for the next repetition.
Alternatives: knees bent with arms extended, leg elevation with arms extended, inverted sit-up on exercise ball and hips impulse.
3) cardio B: Having finished your inverted sit-ups, get on the treadmill. This is the moment to increase intensity, moving yourself at a fast pace that you can keep up for 10 minutes. Intensity should be somewhere between 70% and 75% of your heart beats per minute. Resist the desire of running faster despite you feel ok; you are still trying to keep the lactic acid production at a rate which allows your muscles to eliminate it.
4) Upper abdominals: workout your upper abs by doing 3 series of sit-ups with legs extended. You’ll make 15 repetitions per series, resting 45 seconds in between.
SIT-UPS WITH LEGS EXTENDED
Lay on your back facing up on the floor with legs extended perpendicularly to floor. Also extend your arms. Slightly separate your shoulders from the floor, trying to move your hands towards your feet, only separating your upper back from the floor. Slowly go back to the starting point, stopping for half a second before you go for the next repetition.
Alternatives: normal sit-up, sit-up on exercise ball, sit-up on sloped bench and sit-ups with pulley.
5) cardio C: During the next 10 minutes you’ll increase the intensity with some sprint intervals, creating a deficit of oxygen which will force your metabolism to raise for a while after having trained, burning more calories even when you are already at home. Do every exercise and interval at a speed you could keep up just for 60 seconds. Run fast. After the 60 seconds, slow down the treadmill so that you can walk fast during 60 seconds to recover from the race (the treadmill speed will be the same than in the exercise at the beginning of this training). During the last 10 seconds of your 60 seconds recovering period get ready for your next sprint. Do it at full blast for other 60 seconds. Then go back to your recovering walk. Repeat these steps for five times in order to fulfil 10 minutes of cardio during this stage of your training.
6) Oblique: After finishing your sprint intervals, jump off the treadmill and get a medicinal ball or a light dumbbell to make 3 series of “chopping logs”, a dynamic spinning motion which provides power and flexibility to your waist.
On your feet and in an upright position, keeping your feet at the same distance as your shoulders and your knees relaxed. Grab a medicinal ball or a dumbbell with both hands above your right shoulder. Start pulling strongly the ball or dumbbell diagonally with your body, extending your arms in front until reaching the point next to your left hip. Use the force of abs and oblique to revert the motion, bringing the weight or ball back to the starting point following the same path. Repeat 15 times, and then change sides, starting with the weight or ball above the left shoulder and pulling towards the right hip, making the same number of repetitions.
Alternatives: knees lifting aside with arms extended, side sit-ups, spinning sit-ups in roman chair, spinning sit-ups and spinning sit-ups with pulley.
BURN BOY, BURN!
This training has been designed considering an intermediate or advanced-beginner athlete. To perform a ‘professional’ training, do sprint intervals during the cardio B and C stages, and increase every interval duration till 90 seconds of sprint, and then 90 seconds of recovering, so you’ll increase every cardio section to 15 minutes, over the 10 minutes of the original version, adding an extra 10 minutes of high intensity workout.
You will notice we have included some alternative abs moves in the exercise description. Don’t be afraid of including them in your program, in order to keep up its freshness and novelty.
Now that you have filled up with gasoline, join this fat-burner to your routine –a day per week will be enough, but you can make it two if you want- and you will be running the way to a place when you won’t need to hide your waist behind your clothes.