Low-Impact Cardio Blast

This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking for a workout that’s tough on the heart, but easy on the joints.  This is a circuit-style workout, taking you through a series of cardio moves, each performed for about one minute with little or no rest between exercises.  Any time you’re doing low-impact exercise, adding big arm movements and going through the exercises with as much speed as you can (while keeping good form) will help you keep your heart rate up.  The exercises are just suggestions…always modify according to your fitness level and avoid any exercise that hurts or doesn’t feel right.  See detailed instructions below.

Exercise	Picture
Warm up Warm up for 2 or more minutes with light cardio, such as step touches (as shown).  Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 1 minute.
Knee Lifts with Med Ball Hold a light medicine ball or weight straight up overhead.  Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee.  Return to start and repeat on the left side.  Alternate knees and repeat for 1 minute.
Front Kick with Squat Stand with feet together.  Bring the right knee up and extend the leg in a front kick (don’t lock the knee!).  Lower down into a low squat (knees behind toes) and then kick with the left leg.  Repeat (right kick, squat, left kick) for 1 minute.
Diagonal Knee Smash Shift your weight to the right foot and take the left leg straight out to the side, toe lightly resting on the floor and arms extended up and to the right of the body.  Bring the left knee up and across the body while bringing the arms down and towards the left with a torso twist.  Take the left foot down, tapping the floor and continue with the knee lift and arm smash for one minute, going as fast as you can.  Repeat on the other side for one minute.

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Abdominal Exercises – Best Abdominal Exercises and Core Workouts

These are some of the best and most effective ab and core workouts for strengthening and firming your abdominal muscles. If you are looking for a new way to work your abs try these ab workouts.

Remember that getting great abs takes more than just ab exercise; you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.

Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.

1. Bicycle Crunch Exercise
2. Captain’s Chair Exercise
3. Ab Crunch on an Exercise Ball
4. Vertical Leg Crunch
5. Long Arm Crunch
6. Reverse Crunch
7. Plank (Hover) Exercise
8. Traditional (Basic) Abdominal Crunch
9. Half Curl
10. Crossover Crunch
11. Seated Oblique Twists with Medicine Ball
12. Oblique Crunch
13. Alternating Supermans
14. V-Sit Exercise

Side Bends

• Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
• Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
• Return to an upright position and repeat for the desired number of reps.

Medicine Ball Sit Ups

• Lie on your back with your knees bent and feet flat on the floor.
• Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
• Push your lower back into the floor flattening the arch and hold.
• As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
• Catch the ball and slowly return to the start position.
• Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

Weighted Curls with Medicine Ball

• Lie on your back with your knees bent and feet flat on the floor.
• Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
• Push your lower back into the floor flattening the arch and hold.
• Curl up just enough to lift both your shoulders off the floor a few inches.
• Hold for a count of 2 and return to the start position.

Cable Crunch

• This exercise requires a triceps pushdown machine with a rope attachment.
• Knee down in font of the machine holding the rope just above your head.
• Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
• Return to the start position slowly and repeat to the left knee.