As you continue to work to build your aerobic capacity, we’re throwing yet another new move at you in today’s legs and cardio circuit: the crab toe touch. This exercise works the notoriously hard-to-work lower abs, which is really just the lower part of the rectus abdominis, the muscle that runs vertically from your sternum to your pelvis on either side of your abdomen. This crab toe touch is all about balance and control—once you nail that, you’ll be able to really pick up the pace.
When you pair the crab toe touch with the other moves in this legs and cardio circuit, including the squat thrust, skater and lunge jump, you’re in for one killer high-intensity interval session packed with plenty of hops and jumps.
The workout below is for Day 13. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions:
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: Quick Finish/ Finisher
Do each move for 30 seconds each, back-to-back, no rest. Repeat for two minutes.
- Squat Thrust
- Squat Pulse
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Katie Thompson1 Squat Thrust
- Stand with your feet at least hip-width apart, core engaged.
- Place both of your hands on the floor, then jump your feet back to come into a high plank position. Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
- Hop your feet forward, to come to a low squat position, and immediately stand up, squeezing your glutes at the top. Repeat.
- To modify this move, step your feet back instead of jumping them back.
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Katie Thompson2 Crab Toe Touch
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Sit on the floor with your knees bent, feet flat on the floor and together. Place your hands behind you, with your fingers facing your body.
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Lift your hips off the mat as you kick your right leg up straight and touch your right foot with your left hand.
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Lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. That’s one rep.
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Continue alternating sides.
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Katie Thompson3 Skater
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Stand with your feet shoulder-width apart.
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Bend your knees slightly, then jump to the right as far as you can, leading with your right foot and swinging your left leg just behind your right. Swing your arms across your body to help you jump farther.
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Land on your right foot and bend your knee slightly, balancing on that foot for a second.
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Jump back to the left, landing on your left foot. Try to jump as far and as fast as you can while staying balanced.
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Katie Thompson4 Lunge Jump
Note: Perform this move with your left leg back first for your selected time interval, then switch the position of your legs and repeat. You can also switch legs as you jump if you prefer—just do the same exercise twice before moving to the next part of the circuit.
Lunge jump (right side)
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Stand with your feet together. Step back (about two feet) with your left foot, landing on the ball of your left foot and keeping your heel off the floor.
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Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot and your butt and core should be engaged. Hold your hands in front of your chest.
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Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
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As you land, lower into a lunge before immediately jumping again.
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Continue for a set amount of time on one side.
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To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.
Lunge jump (left side)
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Stand with your feet together. Step back (about two feet) with your right foot, landing on the ball of your right foot and keeping your heel off the floor.
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Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your left knee should be above your left foot and your butt and core should be engaged. Hold your hands in front of your chest.
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Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
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As you land, lower into a lunge before immediately jumping again.
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Continue for a set amount of time on one side.
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To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.
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Katie Thompson5 Squat Pulse
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Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and dropping until your thighs are parallel to the floor.
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From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full amount of time.
BONUS: Quick Finish
Do each move for 30 seconds each, back-to-back, no rest. Repeat for two minutes.
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Katie Thompson6 Bonus Move 1: Squat Thrust
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Stand with your feet at least hip-width apart, core engaged.
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Place both of your hands on the floor, then jump your feet back to come into a high plank position. Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
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Hop your feet forward, to come to a low squat position, and immediately stand up, squeezing your glutes at the top. Repeat for 30 seconds.
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To modify this move, step your feet back instead of jumping them back.
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Katie Thompson7 Bonus Move 2: Squat Pulse
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Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees, and dropping until your thighs are parallel to the floor.
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From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full amount of time. Pulse for 30 seconds.
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