Get Ripped with Jump Rope Cardio/Abs

[highlight] Ausbb Workout Routine- Get Ripped with Jump Rope Cardio/Abs
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Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.







In this routine we will be focusing on doing cardio and abs simultaneously. After each set of ab exercise, move straight to the jump rope and hit that for a minute , After the jump rope take one minute for rest and then repeat . So in total you will do 15 sets of abs with 15 one minute jump rope sessions with one minute breaks in between. Watch this video to learn more about jump roping in between sets. [/i]





[highlight]1) Weighted Rope Crunch[/highlight]

1. Kneel below a high pulley that contains a rope attachment.
2. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
4. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
5. Slowly return to the starting position as you inhale. [highlight]Tip:[/highlight] Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
6. Repeat for the recommended amount of repetitions.

[ame]http://www.youtube.com/watch?v=R3Z_kUvh_nU[/ame]



[highlight]2) Weighted Decline Sit-Up[/highlight]

1. Set the decline bench to an angle of between 30 and 45 degrees (the more than angle, the harder the situps will be).
2. Sit on the bench with your legs resting through the pads.
3. Cross your arms across your chest and lean back until your back almost touches the bench.
4. Raise yourself back up until your upper body is vertical, then lower again

[ame]http://www.youtube.com/watch?v=kQxtxgFIgBM[/ame]

[highlight]3) Floor Wipers[/highlight]

1. Hold a loaded barbell overhead, based on your level of strength.
2. Start of the movement is with legs extended in the down position on the floor.
3. Raise the legs to the left plate, then lower to the floor, then up to the right plate, then lower back down to the floor.
4. that's one rep

[ame]http://www.youtube.com/watch?v=6RFJS8HE4dY[/ame]



[highlight]4) Cable Woodchoppers[/highlight]

1. Place your cable at the top of the post and face outward so the post is on your side.
2. Stand perpendicular to the cable, about two steps from the post, until tension is present with the cable.
3. Raise the legs to the left plate, then lower to the floor, then up to the right plate, then lower back down to the floor.
4. Keep feet shoulder width apart or closer together to add difficulty.
5. Pull the rope down across the front of your body, mimicking a chopping motion with an axe.
6. Carefully ease on the cable's slack by slowly returning the rope to its original position.

[ame]http://www.youtube.com/watch?v=kQdHaUNUptI[/ame]



[highlight]5) Resistance Band Lying Crunch[/highlight]



1) Attach the resistance band around the bench lying on top of it.
2) With your knees bent and feet on top, contract your abs without using your arms.
3) Return to the starting position and repeat to complete a set.