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?

A Few New Stability Ball Exercises

Do you ever get bored with certain fitness equipment or tools? I usually do when I’m feeling in a rut and sick of my “usual” exercises with them. Lately I’ve felt that way about the stability ball, but at Mania I learned a few new moves that have inspired me to start using my stability ball once again. None of these exercises are anything super crazy different, but just involve a new way to switch things up from your everyday traditional moves.

I thought you guys might want some inspiration too!

Elbow Plank Knee Drives

  • Roll into an elbow plank on the stability ball (traditional move).
  • Alternate tapping each knee into the ball (makes it a little harder).
  • Here’s the part I love –> Instead of just gently tapping your knees into the ball, drive your knees in to hit the ball hard. The force from your legs causes the ball to roll around a bit, which causes YOU to use more core to stabilize yourself in the plank. LOVE.
  • Variations – Do this on the same leg, alternating legs, cross knees, etc.

Elbow Plank Knee Drive

Slowed down stability ball curl ups

  • Walk yourself into the position for a stability ball crunch (traditional move).
  • Keep your lower back on the ball, and work SLOWLY (that’s the difference) to curl up and back down. Make sure to never lower past a point where you can’t see your knees. That one instruction makes a huge difference in how much you feel your core working.

Stability Ball Curl Ups

  • Next variation: Roll down each shoulder-blade, and then back up through the center. Example: Roll down your right shoulder-blade to target your obliques before curling up in the center. You could stick to each side or alternate sides.
  • Final variation: Roll to each direction before curling back up. Example – Left, right, center. Then right, left, center, and so on.

Stability Ball Curl Ups with Rotation

Stability ball side planks

  • This exercise takes your standard side planks (traditional move) and adds a stability ball, but by your feet.
  • Version 1: Assume your side plank position with your top leg on the ball and your bottom knee down on the ground in front of the ball.
  • Version 2: Top leg on the ball, bottom leg out straight with your foot behind the ball.
  • Version 3: Top leg on the ball, bottom leg out straight under the ball.
  • Variations –> Elbow, straight arm, hip dips, just hold, etc. Part I LOVE in any of the positions —> Using your top foot, roll the stability forward and back. Killer!

Side Planks

Stability Ball Hover to Elbow Plank

  • Place your forearms on the stability ball as if you were going to assume an elbow plank position.
  • Lift your knees so they are hovering over the ground, making sure they are underneath your navel.
  • Hold there, then roll out to elbow plank (traditional move), then roll back in, and repeat.
  • Variations – single leg, add the drive ins once out in elbow plank, etc.

Hover to PlankHope you like these!

What’s a piece of fitness equipment that you’ve felt in a rut with before?