Cardio and Abs

[highlight]Ausbb Workout Routine- 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. [/highlight]


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In this Ausbb Workout Routine , we will be starting with your workout with some cardio on the treadmill followed by a abdominal routine.






[highlight]Cardio

[highlight]2 kilometre intervals on the treadmill[/highlight]


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[/highlight]Start off the treadmill with a 9 kmh jog for 5 minutes to warm yourself up.

After your warm-up, do the following speeds and inclines every 1/4 km:[highlight]
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• 9.0 Kmh 1.0 incline
• 
  100 Kmh, 3.0 incline
• 
  8.0 Kmh, 1.0 incline
• 
  12 Kmh, 3.0 incline
• 
  9 Kmh, 1.0 incline
• 12 Kmh, 5.0 incline
• 
  9 Kmh, 1.0 incline

[highlight]Abs

1) Floor Wipers
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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"]CrossFit Birmingham: Floor Wipers Exercise - YouTube[/ame]






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2) Hanging Leg Raise
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1. Grab a chinup bar with an overhand, shoulder-width grip, and hang from the bar with your knees slightly bent and feet together. (If you have access to elbow supports--sling-like devices that hang from the bar--you may prefer to use those.)
2. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause when the fronts of your thighs reach your chest, then slowly lower your legs back to the starting position.

[ame="http://www.youtube.com/watch?v=U6S-xTrtqGE"]Hanging Leg Raise - YouTube[/ame]


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3) Double Crunch
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1)Lie down with feet bent. Place hands behind your head.
2)Simultaneously crunch the abdomen and bring knees toward the chest.
3)Return to the starting position and repeat the exercise.


[ame="http://www.youtube.com/watch?v=IOoCeR4YVks"]Double Crunch - Ab Exercise - YouTube[/ame]





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4) Cable Woodchoppers
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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"]OneResult.com - Cable Wood Choppers - YouTube[/ame]