The Abs & Row Cardio Sandwich

Hey guys, I’m just popping in quickly to share a fun workout with you. If you are looking for something to work both cardio and core, this workout is for you. I call it the abs and row cardio sandwich because the ab and row work is sandwiched between the bread mile run sections. Sorry. Bread is way more exciting to talk about than running, I know.

Abs & Row Cardio Sandwich

A couple of notes:

— What you’ll need for this workout: somewhere to run, a row machine, and a stability ball. If no access to a row machine, you could substitute two minutes of cardio blasts such as jumping jacks, high knees, mountain climbers, burpees, or any combination of the sort.

— I took the exercises for ab circuit directly from Tina’s Holiday Workout Plan. In the plan, the six moves were provided as a core circuit workout only, but I added the cardio around it since I wanted a longer gym sesh the day I did this workout. Thank you, Tina, for the fitspiration! For more from Tina, you guys should sign up for her Best Body Bootcamp program that begins on January 20th. I’ve done it in the past, and it totally rocks.

— If you are short on time, this workout in its entirety is not for you! I think the whole thing took me around an hour, maybe even a bit more.

— If you have questions on what any of the exercises mean, just leave a comment or shoot me an email at Happy to explain further if need be!

Gym to myself

–Let’s chat–
Do you ever use a “sandwich” format for any of your workouts? What are your favorite core exercises? What’s on your workout agenda today, if anything?

9 thoughts on “The Abs & Row Cardio Sandwich

  1. What happened to your awk spots?! I love listening to your stories, it reminds me, “well, ive done far more embarrassing things, but these are still a good laughs.”


  2. I’m late on getting to you about your sandwich workout. Did it on the 9th. LURVED IT!!! Kicked butt, can’t wait to do it again this week. P.S. Did it at home and could not do the row machine, but did 2 minutes of Rows on the TRX instead. Woot Woot!


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