Quick 20 Minutes Abs And Cardio Home Workout With Lebert EQualizers

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Quick 20 Minutes Abs And Cardio Home Workout With Lebert EQualizers

All you need for this workout is a timer and a set of Lebert Fitness Equalizer bars! Let's go!

Workout Directions

There are 5 exercises for this workout. Do each move in a row as a circuit.

Option 1 : Work 40 sec, Rest 20 sec

Option 2: Work 45 sec, Rest 15 sec

Do the circuit 4 times = 20 mins total

1. Squat + Hip Opener

  • Alternate a bodyweight squat with a leg sweep over a single bar
  • Sit weight back in heels with squat
  • Make sure your back stays straight and does not start to curve at bottom of squat
  • Can make easier by only doing hip openers over the bar and omitting the squat
  • Can make bar lower by resting on side (with handle toward you)
  • Can make harder by adding a hop and some speed to the hip opener

 

2. Knee Ups

    • Start in high plank position with arms stacked (shoulders, elbows, wrists in a line)
    • Place bars shoulder width apart
    • Abs engaged
    • Back straight
    • Pelvis tucked
    • Use momentum to swing forward and bring your knees towards your chest
    • Shoot your feet back again to return to plank
    • To make easier start with feet in front of your body, knees bent, and just bring one knee towards chest at a time, no momentum
    • To make harder start from a suspended position and pull knees towards chest, no momentum

 

3. Heismans

    • Place both bars on the ground as shown, equal distance apart
    • Start with inside knee elevated
    • Coordinate your arm drives with your feet movement
    • Step in and over each bar as quickly as possible with a pause at each end
    • To make easier keep knees lower and move at a slower pace
    • To make harder pump arms harder, lift knees higher, and increase speed

 

4. Mountain Climbers

    • Start in an elevated plank position
    • Place bars shoulder width apart
    • Alternate sides, driving knee in towards hands while keeping upper body fixed and core engaged
    • Make easier by slowing down and stepping legs in one at a time
    • Make harder by speeding up your pace

 

5. Ins and Outs

    • Start on the ground with one bar in front of you
    • Balance yourself by placing your hands slightly behind you
    • Keep feet off ground the entire time
    • Engage and use abs to keep yourself in this modified V-position
    • Make easier by omitting the sweep over top of the bar
    • If the in-and-out portion is still too challenging you can alternate tapping heels to the floor while in V-position
    • Make harder by leaning back more and increasing your ROM that your feet travel

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  • Lebert Fitness
Comments 1
  • Gabori Partee
    Gabori Partee

    Great set of exercises!

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