Intermediate Difficulty
intermediate workout

Follow along with Coach Kozak and this 30 minute cardio abdominal workout. This cardio exercise routine is great for both men and women. This workout doesn’t require any equipment, but in order to get the full functionality you may want a light pair of dumbbells (water bottles will work), an exercise mat, and a pillow.

Cardio Workouts x 2 Rounds
One Leg Forward Back Jumps x 20 seconds each leg
High Plank Dumbbell Switches x 45 seconds
Lateral Hops x 45 seconds
Alt Dumbbell Pronate swings x 45 seconds
Ballistic Pogo Push Ups from knees x 45 seconds
Mountain Climbers x 45 seconds
Finish Him Uppercuts x 45 seconds
Toe Touches to Dumbbell x 45 seconds
Dumbbell Push Jerk Jumps x 45 seconds
Step-in Step-outs x 45 seconds
Switch Jump + Twist x 45 seconds

Abs Exercises x 3 Rounds
One Arm Plank x 20 seconds each arm
V-Sit Sit Up w/ pillow x 45 seconds
Lying Leg Raise w/ pillow x 45 seconds
Bicycle Crunches x 45 seconds
Jack Knifes x 20 seconds each side

Add comment