oxygenmagAU Jan/Feb 2018 21
Strengthen, sculpt
and burn all at once
with this ab-and-
cardio combo
workout.avvy exercisers know
that achieving a six-pack
requires a combination
of ab-centric resistance
training and an intensive cardio
program (as well as a clean diet).
But can you blend cardio and
strength work together in the
interest of efficiency? Samantha
Carmean, CSCS, SFG, PN, a Tier X
coach with Equinox in New York
City, says yes. “I came up with an
effective solution that allows for
actual muscle growth while help-
ing you attain that ‘six-pack’ look,”
Carmean says.
Each move in this five-move
circuit is done for a two-minute
interval, which is parsed out into
four rounds of 20 seconds of work
and 10 seconds of rest. “Two min-
utes is the zone where we begin
to transition from the anaerobic
energy system to aerobic metab-
olism,” Carmean says. “And the
20:10 [breakdown] allows just
enough rest to perform the exer-
cise repeatedly with good form.”
Move quickly from one exercise
to the next and complete one to
three rounds, depending on your
fitness level. Rest two minutes
between rounds. “As you build
muscular endurance, gradually
reduce the 10-second rest and aim
to perform the full two minutes
straight through,” Carmean says.PLANK UP/
DOWN
Start in plank with
your hands under
your shoulders and
your head, hips
and heels aligned.
Keep your trunk
stable and your
hips square as you
lower one arm at a
time into a forearm
plank. Reverse the
steps to return to the
top and continue,
alternating arms.GLIDING MOUNTAIN CLIMBER
Assume a plank position with your
hands underneath your shoulders
and each foot on a gliding disc or
small towel. Bend one knee and slide
your foot toward your hands without
lifting your hips or bending at the
waist, then return to plank. Continue,
alternating sides.SIDE PLANK KNEE TO ELBOW
Assume a full side plank, balancing
on your left hand and left foot with
your hips stacked. Reach your right
arm overhead, then bring your right
knee and right elbow together and
tap them lightly. Extend both back to
the start and repeat.10-
minute
core
trim
TWISTER
Stand with your feet shoulder-width apart, toes forward. Jump and
turn your lower body side-to-side in a twisting action while keeping
your shoulders square and your focus forward.ANTI-ROTA-
TIONAL BAND
HOLD
Anchor a resis-
tance band at
chest-height to a
stable object such
as a squat rack and
stand sideways to
the anchor point,
moving far enough
away that you feel
a pull when you
hold the band.
Grasp the band
handle in both
hands, then extend
your arms directly
in front of your chest
and hold, resisting
the pull of the band.THE 10-MINUTE CORE TRIM WORKOUT
Exercise Time (seconds) Repeat
Plank up/down 20 on/10 off 4 times
Side plank knee to elbow 20 on/10 off 2 times per side
Gliding mountain climber 20 on/10 off 4 times
Anti-rotational band hold 20 on/10 off 2 times per sideTwister 20 on/10 off 4 timesWant to make this workout even more cardiovascular? Add two to three
minutes of skipping between rounds.By Katy LorenPhotos by Cory Sorensen / Model: Tissilli Rogers / Hair & Makeup: Nancy J / Top: The Chestee / Shorts: Lululemon / Shoes: Saucony
FAST FITNESS