Full Body High Intense Cardio and Abs Pyramid Workout 30 Minutes No Equipment | BSC W8D2
This full body high intense cardio and abs pyramid workout is 30 minutes and requires no equipment! It is BSC W8D2!
Get ready to sweat! This advanced HIIT is super challenging but so fun! The twist in advancing through the BSC with this workout is that we are repeating the groups of five exercises! It is similar to the previous pyramid routine within this challenge as far as intervals go.
It is designed with working intervals of 50, 40, 30, 20, 10 seconds with only a 10-second rest. There are 3 groups that we will repeat once before moving to the next. There is a fourth pyramid that is only done once but it is all focused on the abs and core for that extra burn!
No equipment is needed but feel free to add weights as you advance.
Warm-Up
1. Squat + Reach
2. Torso Twist
3. Bows
4. Boxer Shuffle
5. Toe Touch Kicks
6. Butt Kickers
7. Jumping Jacks
8. Walk Down + Shoulder Taps
HIIT Pyramid Workout
1. 50: Squat + Kicks
2. 40: Jumping Jacks
3. 30: Broad Jump Jog Back
4. 20: Plank Rocks
5. 10: Star Jumps
Rest 20 Sec then repeat once more
1. 50: Criss Cross Jacks
2. 40: Crab Toe Taps
3. 30: Double Burpee Down Hand Release
4. 20: Jump Squats
5. 10: Narrow To Wide Jump Squats
Rest 20 Sec then repeat once more
1. 50: High Knees + Butt Kickers (4/4)
2. 40: Plank Hip Dips, R round #1 then L round #2
3. 30:Windshield Wipers
4. 20: Jumping Lunge
5. 10: Plank Jack Spiderman
Rest 20 Sec then repeat once more
Abs/Core Burnout
1. 50: Toe Touch Crunch
2. 40: Pilates Double Toe Taps
3. 30: Russian Twist
4. 20: Plank Leg Lift Knee Tucks
5. 10: Leg Drops
Cool Down
1.Side Step Arm Swings
2.Chest Opener Stretch
3.Warrior Stretch (Lateral)
4. Warrior Stretch (Lateral), Other Side
5.Standing Hamstring & Overhead Shoulder Stretch
6.Quad Stretch, R
7.Quad Stretch, L
8.Kneeling Hip Flexor Stretch
9.Kneeling Hip Flexor Stretch, Other Side
10. Wide Stance & Lean Back Tricep Stretch, R
11. Wide Stance & Lean Back Tricep Stretch, L
12. Standing Glute Stretch, R
13. Standing Glute Stretch, L
YOU did it!
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