Quick 20 Minute Ab Workout

Abs are made in the kitchen, which is why all of my clients use the SLI Method, which includes a plan to systematically and simultaneously work on your belly (nutrition), body (targets exercises) and brain (motivation) to deliver results.

Do you have three hours to spend in the gym?  Yeah, me neither.  For my clients who are pressed for time, I like to give them a cardio sculpting routine, like this one that mixes ups strength training core moves with high intensity intervals on a cardio machine, like a treadmill, elliptical or stationary bike.  You’re in and out in 20 minutes and a lot of these exercises you can do from the comfort of your home.

Here’s a sample workout from my soon-to-be published book The SLI Method.  (Details to come soon!)

Cardio Sculpt Circuit Training – The SLI Method

Elliptical

 

Exercise Reps
Walk on treadmill at speed 3, incline 10-12% 5 minutes
Mountain Climbers 2 minutes
Jog on treadmill at speed 5, incline 8% 5 minutes
Russian twists with plate 3 minutes
Run on treadmill at speed 6.5, incline 2% 3 minutes
Crunches 2 minutes

Go through this entire circuit once with no breaks between exercises.  Have more time than 20 minutes?  Repeat the circuit 2 times.

Mountain Climber

Mountain climber

  • Start in a pushup position, but bend at your elbows and rest on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.  (Don’t lift your butt up higher!)  Suck in your stomach and squeeze your glutes.
  • Lift your right foot off the floor and raise your knee as close to your chest as you can.
  • Touch the floor with your right foot.
  • Return to the start position.
  • Alternate with the left foot, like you are running in place.

Russian Twist with Weight

Russian Twist

  • Lie on your back the floor with your knees bent and your feet flat on the floor.
  • Hold your arms straight out in front of your chest holding the sides of a dumbbell.
  • Lean back your torso to a 45 degree angle.
  • Suck in your stomach and twist to the right, tapping the dumbbell to the ground.
  • Pause, then twist all the way to the left, tapping the dumbbell to the ground.

 

Crunches

Crunch

  • Lie on your back the floor with your knees bent and your feet flat on the floor.
  • Put your arms over your head.
  • Suck in your stomach and squeeze your glutes.
  • Raise your head, shoulders and upper back off the ground as you reach up to the ceiling. Do not sit up all the way (that’s a rest!) or reach in front of you towards your legs (also a rest).  You will feel better activation by reaching directly above your head.
  • Pause at the top, then slowly return to the starting position.

Remember – talk to your doctor before doing this or any exercise program.  This workout is meant for information purposes and in no way replaces medical advice.

Lisa 🙂

Want to Work with Me?

Private Training:       $70 per hour.  Lisa works one-on-one with a small group of clients at a private gym in the Round Rock, Texas area.  Please email sheslosingit.net@gmail.com) for information on availability.

Bikini Competition Prep/Transformation Competition Prep: $100 per hour.  Cost includes customized meal plans, help with suit selection and posing.  Lisa works one-on-one with a small group of clients at a private gym in the Round Rock, Texas area.  Please email sheslosingit.net@gmail.com)

Online Training: $199 per month.  Looking to get fit, lose weight without stepping on stage for a bikini competition?  This is the plan for you!  The SLI Method is the proven training techniques Lisa used and uses with her clients to lose weight and keep it off focusing on the BELLY, BODY and BRAIN.

  • BELLY – New nutrition plan each month
  • BODY – New workout plan each month with cardio and strength training based upon your fitness level and goals
  • BRAIN – Stay motivated by speaking one-on-one with expert trainer Lisa Traugott. Includes one 30-minute video call and two 15-minute check-ins each month

Order your copy of “She’s Losing It!” HERE

Lisa Traugott is a personal trainer, Mom’s Choice Award writer, original cast member of FOX/John Cena’s “American Grit” and has a monthly fitness column on Bowflex.com.  She won Ms. Costa Rica Sports Model 2017 and her transformation story was featured in Muscle & Fitness Hers, Good Day Austin, Great Day Houston and Austin Woman Magazine.  She blogs at ShesLosingIt.com and is passionate about her clients.

ShesLosingIt.com (c) 2012-2019 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.

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