We've got a brand new ab routine for you to get your abs ready for Summer.
And this video is part of the four-week Summer Shred Challenge,
which you can find on my website, along with healthy recipes daily.
It's all free guys, so all you need to do is to show up,
and join the rest of the community if you need some support.
And it also means a lot to me if you could smash that thumbs up button for me,
and get this video to a million likes.
Comment and share it with your friends, as it will really help my channel out.
And let's get started!
We've got 17 exercises today, 30 seconds on and 5 to 10 seconds off.
Let's start on your mat with in-and-out variations.
Start in a high boat position, then tuck your legs in,
then extend them out, but lean back a little bit more, until your elbows touch the mat.
Then get back up using your core, and bring your knees towards your chest, and repeat.
Feel it in your core guys, work those abs!
We are not taking any breaks here! If you can't do a roll-up, just follow the low impact.
For the rest of us, with your arms straight over your head,
roll-up forward and touch the opposite foot, and repeat on the other side.
Your abs should be burning.
Now we have a 10 seconds rest and we're doing a low plank crossover,
followed by a raise.
It's a nice and easy exercise, guys.
Go slow and steady, and feel it in your core,
as you cross one leg over to the other, and lift it up.
Make sure your legs, glutes, and core are engaged.
No rest here.
Stay in a low plank, and we're going straight into a knee tuck and twist.
Bring your knee towards the opposite side.
Go slow and steady, and feel it in your abs and obliques.
Keep going, you can do it.
Well done, guys! You're doing great.
Now lay flat on the mat, and next, we've got flutter clap.
Lift your shoulders off the mat by crunching up a little, and flutter your legs,
while clapping your hands behind your thighs.
You can keep a slight bend on your knees,
and if you can't bring your knees up high, it's okay.
That's fine, just go at your own pace.
Rest whenever you need to.
No rest here. We've got single leg crunches next.
Lift one knee up towards your chest like-so.
Then back down, and repeat on the other leg.
Make sure your core is doing the work here, guys.
Your neck shouldn't feel tense or be lifting you.
Engage and focus on your abs.
Nice work guys! You're doing well.
Keep pushing through.
Short rest here, and next, we've got spider plank to swipe.
While in a high plank, lift one knee off to the side of the elbow.
Then swipe to the other side, then back to center,
then repeat on the other leg.
No rest here! Get into a low plank, and let's go straight into scorpions.
Have a slight bend on your knee, and you're tapping your feet across your other knee like-so.
You got this guys! You can do it! Believe in yourself.
Another 10 seconds rest! Lay flat on the mat, and we've got reverse crunch variation.
We're lifting those legs up high using your core, and as you come back down,
don't lower your legs too fast.
You want to feel the burn in your abs.
Then now lift and twist to the left, back to the middle again, then to the right.
Keep going, you can do it!
Halfway through the workout, guys!
Not long to go.
Now sit upright, and we're going to throw some punches.
Throw some punches off to the side,
and remember, you need to engage your core here and maintain a neutral back.
Don't just throw some sloppy punches, without working that core.
You don't want to hurt your lower back.
Now catch your breath, and we're going to move on to a side plank march and crunch.
While in a side plank, crunch your elbow towards the opposite knee,
then followed by the knee on the same side.
If this is too hard, just follow the low impact.
Make sure your body is aligned straight, your core and butt engaged,
so you're not tipping forward or backward.
This is also a full-body exercise.
Now on to the other side.
Keep going, guys. You got this!
This is gonna really challenge your core, and it's also a really great full-body exercise.
10 seconds rest here!
Get flat on the mat for the next exercise.
You're putting your hands behind your neck like-so, and crunch towards your lifted knees,
then extend your feet out, then crunch up a little, and tap your thighs.
Your feet should be off the mat the entire time, and you should feel this in your core.
No rest here. We're going straight into angled crunch.
Place your feet firmly on the mat, then crunch forward to the side of your legs,
then back down, then to the other side.
Just three more exercises to go guys, let's smash this!
Nicely done, guys!
Another short rest here, not long to go.
Next, we've got bicycle crunch variation.
Lift one elbow towards the opposite knee,
then extend out that leg and tap your foot.
Then repeat on the other leg.
Alright, 10 seconds rest here.
Just two more exercises to go! You got this, guys.
Next, we've got plank tuck and jacks.
Follow the low impact if you need to.
It's all about progress.
It's okay if you can't do it yet.
While in a high plank, you're gonna jump both legs, tucking them in,
then back out, and then jack to the side, and repeat.
Take it slow until you get a hang of it.
Make sure you're engaging and working your core here, guys.
Final exercise, guys!
Get in a high plank position.
You're gonna bring one leg out to the side of the elbow, and place your foot there.
Then bring the other leg in and kick it forward,
then back into a high plank, and repeat on the other side.
This is gonna really work your core.
If you can't do it, it's okay.
Do the low-impact alternative.
You'll get stronger over time.
And that's the workout, guys!
Are your abs loving you, or hating you now?
Please leave a like, comment,
and share this video with your friends, as it really helps my channel out.
I'll really, really appreciate any support, and I'll see you in the next workout. Bye!