Abs & Cardio

Working on your abs will strengthen your core and cardio is a great way to lose weight, decrease fatigue and improve your performance.

Download the Abs and Cardio Plan

Click here to download the Scitec Nutrition Bikini Body Plan's Abs and Cardio segment today.

Press-Up Plank

Rep-Range: 

30-60 seconds. Repeat 3-4 times

Tempo:

Normal 

Jess's Tip: 

Make sure your back stays straight throughout 

Keep correct pelvic tilt in order to keep core engaged

Side Press-Up Plank

Rep-Range:

30-60 seconds. Repeat 3-4 times

Tempo:

Normal

Victoria's Tip:

Make sure your back stays straight throughout

Keep correct pelvic tilt in order to keep core engaged

Caveman Plank

Rep-Range:

30-60 seconds. repeat 3-4 times

Tempo:

Normal

Victoria's Tip:

Make sure your back stays straight throughout

Keep correct pelvic tilt in order to keep core engaged

Knee Raises on Roman Chair

Rep-Range:

3-4x20-30

Tempo:

Normal

Jess's Tip:

Bend the knees and lift towards the chest

Or hanging down for more advanced

Control the top of the movement, do not swing

Crunches

Rep-Range: 

3-4x20-30

Tempo:

Normal

Victoria's Tip:

2 second pause in the middle

Make sure elbows touch the knees on every rep

Stair-Master

Rep-Range: 

Climb 107 floors as fast as you can & try to beat your own time

Tempo:

1210

Jess's Tip

As fast as you can & try to beat your own time!

Stability Ball Crunches

Rep-Range:

3-4x20-30

Tempo:

Normal

Victoria's Tip:

Try not to roll the ball, keep it steady

Lean back fully and reach back with your arms to create a big stretch in your core

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