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 : )