Day 47: Intense Cardio & Abs Workout (No Equipment) / HR12WEEK 4.0

 




Workout Breakdown: 0:00 Intro 0:25 Warm Up 3:15 Cardio Circuit One (45s work +15s rest x2 rounds) Lateral Sprint Climber Knee Tap Butt Kicks + High Knees Hip Twister Laydown Push Up Squat Jack 15:20 Cardio Circuit Two (45s work +15s rest x2 rounds) Lunge Switch + Kick Cross Punch + Jack Double Knee Drive Bear Plank + Reach Lunge Twist + Jack 180 Pop Squat 27:35 Abs Finisher (40s work +10s rest x1 round) Full Sit Up Flamingo Crunch (R) Flamingo Crunch (L) Bicycle Crunch Side Bridge + Kick (R) Side Bridge + Kick (L) Plank Drive + Twist Plank Rocker Mountain Climber Prayer Crunch X-Crunch Suitcase Crunch Cool Down & Stretch



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