Six-pack Abs & Cardio Workout You Can Do Anywhere

what's up guys it's michael here from

calisthenics family and in this video

we're gonna do a complete abs and cardio

workout to get ourselves shredded during

summer so let's get this video started

[Music]

all right guys so it's mid-august that

means that i'm still in the middle of my

shred and probably you guys also want to

lose some weight or get shredded during

summer we want to look at our best so

today we're going to do a quick and

effective cardio and abs workout we're

going to alternate between abs and

cardio exercises in total we're gonna do

eight exercises and with each exercise

we're gonna do relatively high reps so

10 to 20 reps per exercise so let's get

started we're going to start with cardio

and we're going to start with the

jumping jacks so let's do it

[Music]

all right we're going to start with the

jumping jacks the feet are closed

next to each other and we're gonna bring

our feet and arms out while jumping so

let's get 20 reps in

[Music]

all right so that was the first cardio

exercise now we have 30 seconds of rest

and we're gonna prepare for the first ab

exercise which is the crunch

[Music]

so we're gonna lay down on the floor

from here we go backwards

until our upper back gets in contact

with the ground don't get your shoulders

on the ground but really stay in this

active

core

position and from here we're gonna make

crunches so basically we're gonna look

up in the air and

bring our body up

while holding the tension so let's get

20 repetitions in

[Music]

all right so that was the first ab

exercise you can really feel the burn in

the upper abs right here

so now let's move on to the third

exercise which is and cardio exercise

again the feet tabs

so let's get to an elevation right here

and we basically gonna jump

we're gonna tap

this elevation with one feet

and then the other we're gonna alternate

between legs all right let's get started

with this exercise we're gonna do 20

reps for each leg so that means 40 reps

in total and we're gonna do this as fast

as possible so let's go

one two

[Applause]

[Music]

oh

all right

so that was the third exercise now let's

move on to another ab exercise this time

the twister to target our obliques let's

get this exercise in

[Music]

[Applause]

all right so we only have 30 seconds

rest so we're gonna lay down

get to the floor

and bring ourselves in a twisting

position we move our back towards the

ground we stay in this active core

position and we move all the way to the

left and to the right so let's get 20

repetitions in

[Music]

[Applause]

[Music]

[Applause]

[Music]

18

19

20.

all right

let's move on to the fourth exercise a

cardio exercise again high knees

[Music]

all right next up is the high knee so

we're basically going to bring our knees

as high as possible we're going to

alternate between legs 20 reps per leg

that means 40 reps in total as fast as

possible and as high as possible so

let's get started in three

two one and go one two three four five

six

[Music]

all right

40 reps in let's take 30 seconds rest

and move on to the next

ab exercise which is the knee raise

[Music]

[Applause]

[Music]

all right at this moment i can really

feel the abs burn but we have to

continue we're gonna move on to this

elevation you can also do this knee

raise exercise on the floor but if you

have an elevation it's better because

you can bring your body in a more

straight position which targets the

lower abs even more so with this

exercise we grab the elevation here on

the outer side

we lean a little bit backwards and from

here

legs are straight and go as close to

your chest as possible

so let's get 20 reps in in total three

two one and go

one

[Music]

three

four

five

six

seven

eight

nine

then really squeeze those abs right here

[Music]

five

four

three three two

one

all right

[Applause]

i really feel the low abs burn right now

so let's move on to the last cardio

exercise which is also an abdominal

exercise the mountain climber

[Music]

so for this exercise we need the floor

again we're gonna bring ourselves in a

plank position

and from here we're gonna bring our

knees

towards our elbows this way we also

target the obliques

so

20 reps per side means 40 reps in total

let's get started

make sure your arms are in a straight

position so don't bend the arms

nice and straight

and let's start in three

two

one and go one two three four five seven

eight nine

[Music]

eight

twenty twenty one twenty two three

twenty four five twenty six seven eight

nine thirty ten more come on

five

four three

two

one

oh

all right so that was the last cardio

exercise we have one exercise left and

that is the scissors

so we're gonna lay down on the floor

again and really target the lower abs

this one is going to burn

for sure

we have 30 seconds rest

so let me show you the exercise

you lay down on the floor

you bring your legs in a straight

position you can bring your hands

underneath your glutes and from here

we're going to cross our feet just like

this

20 reps per leg means 40 reps in total

again so 30 seconds are over let's start

in three

two one and go one

two

three

four

five

six seven eight

nine

ten eleven twelve

thirty fourteen fifty

[Music]

23 24 25 26 27 28 29 30 31 32 23 34 35

36 37 38 39

40.

oh

all right

such a killer

for the lower abs

so now

you can take two minutes rest and repeat

this whole cycle

and do about three rounds in total

for maximum results and if you're gonna

try this workout make sure to tag us on

instagram on calisthenics family and

we'll definitely give you a shout out so

guys that's it for this quick effective

core and

cardio workout which i'm doing right now

three times per week to get myself

shredded and to get those abs more

visible

so that's it for this workout if you

need help with your training then make

sure to check our website we have

different plans for losing weight

building muscle gaining strength and

also learning calisthenics skills or

download some free ebooks to get you

started right away the links are in the

description that's it for this video

guys make sure to like and subscribe for

more videos and we'll see you next week

peace out

[Music]

you