Intermediate Difficulty
intermediate workout

Burn calories and work your abs at the same time with Coach Kozak’s 15 minute insanity cardio abs workout. The aerobic exercises do not require any equipment and can be done from the comfort of your own home. The cardio workout is great for both men and women.

Aerobic and Abdominal Exercise Instructions: Complete 1 set of each exercise without rest.
Low Squat In-Out x 30 seconds
Side Plank Hops x 30 seconds
Sprint + Lateral Hurdle x 30 seconds
Push Up + Plank Split Jumps x 30 seconds
Sumo Squat Jumps x 30 seconds
Side to Side Punch Out x 30 seconds
Plank to Low Squat x 30 seconds
Low Squat Foot Switch x 30 seconds
One Arm Wall Push Offs x 30 seconds
Skiers x 30 seconds
Iso-Squat Upper Cuts x 30 seconds
Broad Jump + Walk Back x 30 seconds
Wall Push Up Claps x 30 seconds
Lateral 1,2,3 x 30 seconds
A Skips x 30 seconds
Mountain Climbers x 30 seconds
Hello Dolly x 30 seconds
Lying Leg Raise x 30 seconds
Toe Touch x 30 seconds
Side Plank x 30 seconds each side
Crunch + Punch Out x 60 seconds

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