Tone & Define that Midsection
When it comes to slimming down and getting a super fit sexy bod there’s very few things more effective than a cardio and core workout that will push you to your limits.
But what’s cool about this session is that you’re going to be guided every step of the way with full descriptions of the exercises. Don’t ignore this component because it will make the difference between an ok workout and a amazing workout which help cut curves into that fat.
You’re going to knock this out in under 20 minutes to help you tone and define that midsection by burning fat each and every time you do this.
Here’s a little secret to make this one jump out of stratosphere when it comes to giving you results, you’re going to do a session in the morning and one in the evening. This will ensure that your metabolism is burning times two throughout the day and eating up all those calories that could be adding to the size of your waist.
If that seems impossible or too daunting start out with the one session a day 4-5 times a week and once you get your swing start to add in the extra session.
Ready to take your fitness to the next level? Let’s jump in…
The Cardio & Core Workout in 20 Minutes
This workout involves no dedicated rest periods. You’re only going to get a break in the few seconds between exercises and sets. If you keep moving, you’ll burn a lot more calories and fat.
Run through each of these exercises in a circuit. If you have more time, try doubling it up for twice the impact.
1. Sprint Warm-Up, 3 minutes
Start this core and cardio circuit off with 2 minutes of sprinting. Not only is this a great way to get warmed up, it’s also a serious fat-burner!
2. Bench Step-Ups, 2 minutes
Grab a couple of dumbbell weights and a workout, and hold your core tight and engaged as you alternate between steps. Make sure you keep your back straight throughout.
3. Ab Twist with Cable Pulley, 12 reps per side
Find a cable machine and set a single hand pulley at mid-height. Stand perpendicular to the cable machine, grip the handle with both hands, and engage your core and oblique muscles as you twist and pull away.
4. Ab Crunch on Stability Ball, 20 reps
Grab a stability ball, rest with your lower back and buttocks against the ball, and engage in crunches as you stabilize your lower body.
5. Woodchopper, 15 reps per side
Grab a medium-weight dumbbell and stand with your feet at shoulder width. Start by holding the dumbbell overhead, then engage in a squat as your bring the dumbbell down and across your body. Bring it back to starting and repeat. This one is one of my favorite total-body exercises, and it’s great for your core!
6. Jumping Rope, 3 minutes
Grab a jump rope and do a little skipping for 3 minutes. This will give some of your muscles a bit of a rest while you engage others, and keep your heart rate raised!
7. Bicycle Crunch, 1 minute
Hit the floor, and engage in some bicycle crunches for 1 minute. Make sure you’re moving at a slow, controlled pace throughout.
8. Knee Tucks on Bench, 2 minutes
Get back to your workout bench, rest with your hands against the bench while holding your core muscles firm and your back straight, and alternate between bringing each knee into your torso.
9. Back Extension on Stability Ball, 15 reps
Grab a stability ball, and this time rest your abdomen against it while your align your legs, buttocks, back, and neck. Hold your core firm and engaged as you lower and raise your upper torso. Make sure your lower back is doing all the work.
10. Jumping Jack Cool-Down, 2 minutes
End this circuit workout with a little jumping jack cool down. Start off fast and intense, and start slowing down for the last 30 seconds. It’s a great way to burn a few more calories as you start to bring it down a notch.
Natural Health Supplements for Women
Your focus on a nutrition should include 3 healthy meals a day full of lean proteins including fish, beans and turkey along with a variety of veggies, plus one protein smoothie as well you will want to include these natural supplements to help you with the sexy body look:
Whey Protein for Lean Muscle Production (Try: Optimum 100% Natural Whey)
Thermogenic Fat Burner for Women (Try: USPlabs OxyELITE Pro)
Energy and Stamina Support for Women (Try: Kre-a-fem)
Daily Multivitamin for Women (Try: Optimum Opti-Women)
Have any questions or feedback about my 20-Minute Cardio & Core Workout? Please leave a comment below…