Fitness Education Logo

Cardio Abs

June 30, 2021
3 minute read

Most bootcampers love the feeling of doing an ab workout, maybe not at the time, but the ache for the next day or two makes them feel like something is happening to their body and they have worked hard. 

The problem is crunches and planks are super boring! So, I always try to have an ab/core element to every session I do but it’s not very often that I make them just to 20 crunches, 1-minute plank followed by 30 seconds bicycle crunches etc in isolation. 

I try and build it into the session so they are working that area without knowing it, such as with bear crawls, kneeling exercises, woodchops etc, or do the basic exercise but immediately follow it with a burst of energy or chance to explode with another movement. 

This is where my Cardio Abs session is great as it ticks loads of boxes.

WARM UP (10 mins approx.)

Equipment Required: area to run round (e.g. centre circle of pitch), instructor in the centre

Super simple warm up where the group starts by walking round the circle, trying to keep roughly equal distance apart. At intervals judged by the instructor, shout certain body parts and/or actions and whilst they all move round the circle.  The member has to touch that body part on the ground or complete the action.  Every couple of minutes increasing the speed around the circle and increase the amount of call outs.  Example of things to shout are:

  • Knees
  • Butt
  • Back
  • Head
  • Hands no feet
  • Tummy
  • Sprint (pick a tree or land mark to sprint to and back)
  • Jump
  • Change direction

Be as inventive as you like!


Equipment: Although bodyweight exercises, add weight to increase difficulty so whatever you have, dumbbells, light sandbags, slam balls etc.

The session involves an area where an exercise is completed down one side and then another exercise is completed directly opposite on the other side of the hall/field so depending on the size of your group you can line everyone up on one side or split them into two groups and they just cross in the middle when they change station.

The format is everyone complete a stationary ab exercise, then they run across hall/field to complete a cardio ab exercise.  They then run back and move to a different stationary ab exercise, complete that for set amount of time then run across to the same cardio ab exercise.  Basically, the stationary ab exercise changes but the cardio ab move stays the same until all exercise have been completed.  That’s Round 1.  In Rounds 2 and 3 the cardio ab move changes.

So round 1 would look like this for a member;












There should be the same amount of ab exercises as members if a smaller group or half the amount if a larger group (e.g. a group of 14 would need 7 ab exercises) and you are splitting the group.  If your group is very large, say over 16 then you could add a third station.

The set up I use for about 10 people is below.  So, I have 5 people doing the ab exercise, 5 people doing the cardio ab exercise then after the stated time, they switch positions.  In total they will complete 10 change overs. Rest about 2 mins before going into the next round with the new cardio ab exercise.

Knee tuck into full extensionROUND 1 = marching elbow to kneesROUND 1 = 30 secs per station
Single leg hip thrust (alt.)ROUND 2 = Squat thrustsROUND 2 = 45 secs
Reverse crunch with twist
Alt leg jack-knives
Flutter Kicks
ROUND 3 = Plank jacksROUND 3 = 60 secs

Give it a go and let me know what you think!

Thank you for checking out  Fitness Education Online Blog!

Blue Side BG

Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Marc Pearce
Owner/Manager at MAP Fitness Training
Follow & Connect

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Post
What is a Group Fitness Instructor?
How to become a Personal Trainer in Australia (2024)
What is a Group Exercise Leader?
Do I Need an ABN as a Personal Trainer?
Can I Deliver Outdoor Fitness with Certificate III in Australia?
How to Become a Group Fitness Instructor in Australia
Does an Exercise Science Degree Qualify you as a Personal Trainer in Australia
Best Personal Trainer Insurance Options in Australia (2024 Version)
5 ways to support weight loss and maintain muscle mass
What is SIS30321? Exploring the New Standard in Fitness Certification
What is a Gym Instructor?
How much does a Personal Trainer earn in Australia?
How difficult is a Personal Trainer Course?
Everything Cortisol
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Supporting Clients with Endometriosis: Insights and Strategies for Fitness Professionals
The Fitness Pro's Guide to Embracing Period Dysfunction: Why It's a Game Changer
The Hidden Key to Optimising Your Client's Fitness: Tracking the Menstrual Cycle
The PCOS Advantage: A Game-Changing Guide for Fitness
What is the difference between Cert 3 and 4 in Fitness
Osteoporosis: How Diet, Exercise And Lifestyle Can Help Fight Osteoporosis
ANZAC Day Workout
Do you need a Cert III in Fitness before a Cert IV?
How Much Do Personal Trainers Make
How to become a Personal Trainer in Australia
Fitness Registration Bodies in Australia
Fitness Expo 2023
Personal Trainer Cancellation Policy
Adult Exercise Pre Screening Tool
How long does a Cert 3 in Fitness take?
Boxing Bag Workout: The “10, 2, 2”
12 Days of Christmas Workout
Functional Training Circuit for Small Group Training and Bootcamp
Fitness Games for Bootcamp: The “1, 2, 3” Game
Boxing Partner Workout
Boxing Drills using a Resistance Band
Boxing Workout for Bootcamp – “The EMOM”
Is exercise alone enough to lose a significant amount of weight without changing other lifestyle factors?
Boxing Workout for Bootcamp: The “Power / Speed” Drill
Personal Trainer Success Story: Karla on Online learning
Personal Trainer Success Story: Terry “Go for it regardless of your age"
Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”
Personal Trainer Success Story: Jane Juggling a career and family life
Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”
Boxing Circuit Workout Ideas: The Agility Ladder Interval Drill
Kickboxing for Bootcamp and Group Fitness: Should I use “Thai Pads” or a “Kick Shield”
Bariatrics 101
What Does Cert 3 In Fitness Allow You To Do ?
How to raise your rates as Personal Trainer
Mastering your day to maximize your efficiency as a Rent Based PT in 2022
Supporting the Bigger Client
Boxing Workout for Bootcamp 15, 30, 45, 60
Boxing Workout Ideas for Bootcamp: “The 2-10’s”
How To Structure a Boxing Workout for Bootcamp
“Exercise Considerations for the Bigger Client”… Health and fitness at any size
Should Women Stop Lifting Heavy Weights During Menopause?
Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”
Boxing Courses for Personal Trainers: Should you do one?
How to Become a Highly Profitable Rent based Personal Trainer in 2022!
One Arm Kettlebell Row: 5 of The Best Variations Available
To weigh or not to weigh? Should Trainers Ditch The Scales Once and For All?
5 Questions every Fitness Professional should be asking their female clients... (especially when aged 37+)
How to Run a 30-Day Plank Challenge… Sub30 Style!
How to Help Female Clients Work With Their Hormones
10 Steps To Launch Your Fitness Coaching Business Online
Ep 322: Matt from Virtfit - the #1 fitness software/app for PTs
1 2 3 229

Want to hear about our latest post, podcast, and bootcamp idea?

Fitness Education Logo White
HomeAbout UsCoursesVIP MembershipBlogPodcastContact UsLogin
Copyright 2022 Fitness Education Online All Rights Reserved
Google Rating
Based on 311 reviews