Intense Abs & Cardio Workout Mike Chang: Hey, what s up guys! This is Mike Change with
Six Packs Shortcuts. Today, we are going to be doing an intensive abs and cardio workout.
We are going to be doing four exercises and we are going to start off by doing cardio.
Now, all of these exercises are actually going to work on abs, either directly or indirectly,
but half burpees are more for cardio because it really brings up your heart rate. We are
going to do that for 30 seconds and then afterwards, where I go right into elbow and elbow-to-knee
crunch to really work on those abs, 30 seconds there; mountain climbers, 30 seconds for cardio;
and then followed by jack knives to work on your lower abs and your upper abs at the same
time, 30 seconds there for abs. So all of this is one round, we are not going to rest
at all, well, hopefully not. I don t know, but we ll see and we are going to go for four
rounds total. So we are looking at basically two minutes. So we are looking at eight minutes
total. It s going to be intense; it s going to be nonstop. Remember, you are going to
go the time; you are not going to count repetition. So what I use is I use a little Gymboss timer
like these guys, they are pretty, they are pretty simple, you can set it up to where
you can set it up on let s say like intervals or you can do, let s say, 30 seconds and that
would be right outside of my 30 seconds. So every 30 seconds is just going to beat; it
lets me know this so I can switch workout. So you don t have to think about it, you don
t have to count reps; you are just basically going with the time. So let s do it, man,
this is going to be intense. So let s start off half burpees and ready. Remember guys,
you can go up at your own pace. If this is going to fast for you, you can go a little
slower and if this is too slow for you, speed it up, baby. Okay, these are elbow-to-knee
crunches; this is like a crunch, elbow to knee just like that. All right. The reason
this is working out so good because your transition time is really fast and it s going to go back
to back in these workouts. You don t got to move around, you don t got to switch in a
lot of positions; you are pretty much going to go from here and then on to your mat or
onto your towel. All right, jack knives, now you could use jack knives without a weight
but I am going to start off with the weight here; maybe this is a little more challenging
for you. This is only ten pounds. We are in round 2 now; no resting in between. You just
want to keep one thing in mind, one thing that I use when I am tired as hell, I saw
myself, you know, Mike, just keep moving. So if you guys are doing this workout with
me and you are breathing hard and if you are feeling like passed out, just keep moving.
Slow it down if you need to, just try to
keep moving. It feels like forever and this is only round 2. Okay, 05:25. Okay, oops.
See, I am thinking keep moving, keep moving in my mind right now. So round 3, we are almost
there. I feel myself slowing down a little bit already too, it s getting tough. So as
you do this more and more, you ll fly through it and your endurance and your cardio will
really be a lot higher. And now I am going to use no weights on this next two jack knives.
Well, I am almost there guys. Last round and stick with me, stick with me, man, let s just
go through. My abs is just putting in no mass. Even at this point, remember to try to use
your abs but don t pull your neck. A lot of people strain their necks that way. Come on
guys, you all can do it; 16 more sets. So next time, if you are too lazy to go to gym
or you don t feel like working out, do a workout like this, eight minutes, you are done. You
ve got a good cardio workout and abs. All right, there we go. We made it. So, I hope
you all guys like this workout; it s intense, it s fast and those that want 09:50 like you
so much. The transitions between the workouts are really good. You know a lot of times,
when you are doing workouts and if you are at a gym, you ve got to go. If you do this
exercise, then you go, walk across the gym to do that exercise and this is downtime of
back and forth, especially when you don t need to rest is most of the time is just a
waste of time. And doing something like this back to back really quick, even if you do
workout at a gym, you can actually do this workout at a gym, so this way you don t got
to use a lot of space, you are just going back to back, really quick; awesome way to
finish up any workout and really challenging by itself. If you really want to push yourself,
take it to a limit, you can go ahead and actually do more than four rounds. And I ll be honest,
four rounds, I am beaten. I am beaten but if you want, you can do something like this.
Do four rounds of those and those are no rests in between. Then rest for about two minutes,
rest for two minutes and then start repeating another four rounds or as many as you can
so in this way you can really extend this out even more and really, really push your
body to the limits, like that much more intense; burn that much more calories and you can work
on your abs that much more. So I hope you like this workout, more fat burning workouts
and how to build muscle, check out the website, HYPERLINK "http://www.sixpacksshortcuts.com"
sixpacksshortcuts.com . Thanks for watching guys and I ll be seeing you all next time.
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