60 Min ABS cardio session

STAGE ONE...BIKE SPRINTS
Warm up for 3 minutes, easy pace
sprint for 90secs
followed by 30 secs cool down

STAGE TWO...BARBELL FRONT SQUATS
do 10-15reps with 30 secs rest

STAGE THREE...BIKE SPRINT
30 secs at steady pace
90 secs sprint
30 secs steady

STAGE FOUR...TREADMILL INTERVAL SPRINTS
5 min steady pace
10secs sprint pace...30secs recovery pace
repeat this pattern for 15min

STAGE FIVE...BARBELL FRONT SQUATS
do 10-15reps for 2 sets with 30 secs rest inbetween

STAGE SIX... BALL PLANKS
5 sets of 30 secs with 30 seconds rest inbetween sets

STAGE SEVEN...BIKE SPRINT
30 secs steady pace
90 secs sprint
30 secs steady
30 secs rest

STAGE EIGHT...CABLE CHOPS
2 sets 15 reps each side with 30 secs rest inbetween

STAGE 9...BIKE SPRINT
30 secs steady
90 secs sprint
30 secs steady
30 secs rest

STAGE TEN... BALL PLANKS
5 sets of 30 seconds .. with 30 secs inbetween


Thats it...this will hurt i can promise you on that : )

Lack of time 5 min workout session that does the business

1. Clean and Press

Targets shoulders, back, butt, legs

Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down.

Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds


2. Side Lunge and Row

Targets back, butt, legs

Stand with feet shoulder-width apart, holding a pair of 5-pound dumbbells at your sides. Take a big step out to the right with your right foot, bending right knee 90 degrees while keeping left leg straight. Draw your left elbow straight up, keeping arm close to side and butt tight. Return to start and repeat for 30 seconds; switch sides.


3. Plié Squat and Biceps Curl

Targets biceps, butt, inner thighs

Stand with feet shoulder-width apart and toes pointed out, holding a 5-pound dumbbell in each hand with arms extended, palms up. Bend knees 90 degrees, squatting as you curl weights toward your shoulders. Return to start and repeat for 60 seconds.


4. Push-Up Plus

Targets shoulders, chest, triceps, abs, back

Begin in full push-up position, palms on floor under shoulders and legs extended. Do one push-up, then carefully lift your left hand off the floor, extending your arm out to side. Holding here, lift your right foot off the floor. Lower hand and foot to floor. Do another push-up and repeat with opposite hand and foot. Continue, alternating sides.


5. Single-Leg Deadlift with Kick-Back

Targets triceps, back, legs

Stand with feet hip-width apart, holding 5-pound dumbbells with elbows bent 90 degrees, hands close to your rib cage. Lift your left foot behind you and bend forward slowly from the hips as you straighten your arms, bringing them next to your hips. Return to starting position. Repeat for 30 seconds; switch sides and repeat.



And that it peeps 5 min workout quick and effective and does indeed make an impact on your training..and keeps things fresh as well