C.A.L.I. Workout 3.0 – Adding medicine balls
The addition of medicine balls in C.A.L.I. 3.0 is going to increase your strength and balance, in turn helping you to define and sculpt your abs and physique.
The Cardio, Ab and Leg Interval 3.0 (C.A.L.I.) workout is the next step in the C.A.L.I. series to help you get the abs and muscle definition you have always dreamed of. Check out the overview for C.A.L.I. 3.0, and if you haven’t already, make sure you check out the other C.A.L.I. workouts 1.0 and 2.0!
- Cardio – First, jumpstart your workout and get your heart rate up by getting on the step machine for 5 – 8 minutes. Once you begin to sweat, you are ready for the ab and leg intervals.
- Abs – Working your ab, core and stabilizer muscles with a variety of exercises that integrate a stability ball to help define your stomach and provide a more complete core and balance work out…Now, get ready for legs!
- Legs – These plyometric leg exercises keep your body progressing and calories burning, while helping you to maintain a cardio-level-heart-rate and fat shedding intensity levels. The addition of a medicine ball progresses your workout to the next level.
- Intervals – Remember that by minimizing, moreover eliminating, rest between exercises and weaving in and out of high intensity exercises, you are able to maintain a calorie burning cardio level workout while you define your muscles.
Step machine: 5 – 8 minutes.
Med ball alternating reach and crossover: 30 – 60 seconds.
Med ball mountain climber: 30 – 60 seconds.
Russian twist: 30 – 60 seconds.
Side jumps with overhead med ball reach: 30 – 60 seconds.
Long lever med ball crunch: 30 – 60 seconds.
Med ball squat jump: 30 – 60 seconds.
Reverse heel tap with med ball: 30 – 60 seconds.
Single foot Hop with overhead med ball: 30 – 60 seconds.
Do the circuit up to a total of 3 times depending on your fitness level.
YOU ROCK! Congratulations on taking your abs and core to the next level! Keep on the lookout for next installment—C.A.L.I. Workout 3.0.
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