Ripped Abs with Cardio

Ripped Abs with Cardio. Nonstop workout built to make your abs burn.

Aim to pump out 15 to 30 reps, but if you can do only a few to start, that's OK. Keep at it!
Standing Russian Twist - 30 reps

• Hold a medicine ball with both hands in front of your chest and your arms straight.
• Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left.
• Then reverse direction: Pivot on your left foot and rotate all the way to the right.
• That's 1 repetition.
• Repeat

Jumping jacks with exercise ball - 30 reps 
With a medicine ball in your hands, perform a jumping jack, lifting the ball straight overhead when your feet jump apart and bringing the ball straight out in front of you when your feet jump together.

Stretch Reach -30 reps

• Squat with feet wider than hip-width apart, low back leaning against ball, butt slightly off floor.
• Hold medicine ball with both hands at chin level, elbows bent.
• Straighten legs and reach overhead, rolling back onto ball until entire body is outstretched.
• Return to start for 1 rep.
• Repeat

Oblique ball punch - 30 reps

Targets: triceps, abs, obliques, shoulders

• Grab a 1 to 4kg dumbbell in each hand and rest your mid-back on a fitness ball.
• Contract abs and curl your head, shoulders and torso off the ball.
• Extend your right arm across your body while twisting slightly to the left.
• Lower the weight and repeat on the other side.
• That’s one rep. 
• Repeat

 Windmill Bridge - 10 reps each leg

Targets: Hamstrings, lower back

• Lie faceup. Place calves on ball and lift hips, forming a straight line from shoulders to knees.
• Drive left heel into ball and extend right leg toward ceiling, toes pointed.
• Engage abs and make a big circle with right leg for 1 rep.
• Do reps. Switch legs

Toe Crunch  - 30 reps

• Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor.
• Hold the ball above the top of your head with your arms straight.
• Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes.
• Lower yourself back to the starting position.
• That's 1 repetition.
• Repeat

 Sitting Oblique Twist  - 30 reps

• Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap.
• Twist your torso to the right and place the ball behind you.
• Then twist all the way to your left and pick the ball up and bring it back to the starting position.
• That's 1 repetition.
• Repeat 

  Medicine Ball Situp  - 30 reps

• Grab a medicine ball with both hands and lie on your back on the floor.
• Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest.
• Now perform a classic situp by raising your torso into a sitting position.
• Lower it back to the start.
• That's 1 repetition.
• Repeat

Reverse crunch - 30 reps

• Lie on back, legs raised with knees bent 90 degrees.
• Squeeze a sports ball (or folded towel) between knees and rest arms at sides.
• Contract abs to curl hips off floor (as shown).
• Slowly lower hips for one rep.
• Repeat

Medicine Ball Bicycle -30 reps

• Lie faceup, hands behind head, elbows out. Lift shoulder blades and left leg about 6 inches off floor as you bring right knee toward chest and twist torso toward right knee.
• Make it harder: Hold a 3- to 6-pound medicine ball at chest (as shown).
• Switch sides, twisting torso to bent left knee for one rep.
• Continue alternating in a pedaling motion.

 45-Degree Twist - 30 reps

• Grab a medicine ball and sit on the floor.
• Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight.
• Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right.
• Then reverse direction, rotating all the way to the left.
• That's 1 repetition.
• Repeat