Zuzana Light

Hi guys,

This is a photo tutorial of my Sexiest Abs Workout. You can watch the workout video here.

You will need your Gymboss Interval Timer, because this workout is an interval training. Set your timer for 24 rounds and 2 intervals. The first interval is 10 seconds and the second interval is 20 seconds long. Your goal is to do as many reps as you can for each exercise during the 20 second interval. The 10 seconds is just enough time to write down your reps and get into position for the next exercise – but you will have to move fast.

I have also incorporated my new equipment – Ultimate Sandbag, which allowed me to try some really cool new exercises. I really enjoyed this workout so I hope that you will have a lot of fun with it as well. Make it a game and try to beat my reps for each exercise.

This is the order of the exercises and you will do 2 rounds of this entire circuit (that’s why you have to set your interval timer for 24 rounds)

1. Side Lunge Jump – I completed 17 reps in the first in the first round and 14 reps in the second round.

2. Shouldering Sandbag – My score: 5 reps in the first round and 5 in the second round.

3. Side Lunge Jump – 17 reps, 16 reps.

4. Dive Bomber – 5 reps, 4 reps.

5. Side Lunge Jump – 17 reps, 16 reps.

6. Cleaning Sandbag – 5 reps, 5 reps.

7. Side Lunge Jump – 15 reps, 14 reps.

8. Pike Jump – 21 reps, 17 reps.

9. Side Lunge Jump – 15 reps, 14 reps.

10. Sandbag Sit Up – 5 reps, 4 reps.

11. Side Lunge Jump – 15 reps, 14 reps.

12. Slide Under with Sandbag – 9 reps, 8 reps.

Side Jump Lunge

This is the starting position. Push your hips back, keeping your abs tight, back straight and the weight is on your heel. Push off of the standing foot and jump switching the legs. Always land softly on the ball of your foot.

Shouldering Sandbag

This is a great full body functional exercise.  The shifting weight in the sandbag will force every stabilizing muscle to work - you are going to work muscles that you probably don’t even know you have. Make sure to keep your abs tight, back straight and squeeze your butt as you push the hips forward.

Dive Bomber

Remember G.I. Jane? If you don’t know what I’m talking about, you have to watch the movie. After seeing Demi Moore doing these type of push ups, I had to try it too. These push ups made to the list of my top favourite bodyweight exercises. Forward and back counts as 1 rep.

Pike Jump – Side to Side

This is one of the bodyweight exercises that looks very easy to do. If you have never done this exercise, you might be surprised that beating my 17 reps during the 20 second interval (especially if you are already kind of pre-exhausted from the previous exercises) is pretty good challenge.

Bring your heels towards your butt as you jump your feet up and land softly on the other side. Softly means landing on the balls of your feet and bending the knees slightly as you land. Keep your abs tight and don’t round your back.

Cleaning the Sandbag

As you can see, this exercise is a power move and all of that power comes from your hips. You drive your hips forward as you pull the sandbag straight up. At the top of the movement you have to roll your hands under so that the sandbag can land on your arms as shown on the last picture. The handles on the sandbag make this exercise possible and very enjoyable – see my grip on the first picture.

Sandbag Sit Up

On the first picture you can see my grip and which handles on the sandbag I am using. Press the sandbag above your chest and keeping the arms fully extended start rolling your upper body forward and up.  Get into a seated position with your spine straight and your arms next to your ears. To get to the starting position you just have to reverse the movement and roll your spine back down.

Slide Under with your Sandbag – Side to Side

Keep the sandbag on your upper back (not on your neck). Bent over at your hips keeping your back straight and abs tight as you slide under an imaginary obstacle.