Hello! Today we are working our arms and abs,
and it's only 10 minutes, so you can do it!
This video is part of the four-week Summer Shred Challenge,
which you can find on my website, along with healthy recipes daily.
Now if you need some support, join the rest of the community on my socials.
And as always, I would really appreciate it,
if you could smash that thumbs up button for me, leave a comment down below,
and share this with your friends, as it would really help me out.
And let's get started!
We've got 16 exercises today, 30 to 40 seconds on, and 5 to 10 seconds off.
Get down on your knees, and we're going to start the workout with arm circles.
Start by drawing a circle in a clockwise motion with your arms.
Make sure that your arms are straight and your core's engaged.
Now rotate in an anti-clockwise motion.
We're not taking a rest here.
Go straight into a high plank, and we're touching your knee with your opposite hand.
It's quite similar to a mountain climber, and make sure you're engaging your core here guys.
10 seconds rest here. We are moving on to kick sit.
Start on all fours, then lift your knees off the mat.
Now turn and bring your leg to one side and touch your foot with your opposite hand,
then back to the center and repeat on the other side.
If this is too hard, then try the easier alternative.
It's okay, you'll get there.
No rest here!
Lay flat on your mat with your face down,
and your arms and legs stretched out.
Lift your arms and legs off the mat,
and now bring your elbows back, squeezing your shoulder blades together.
We've got another 10 seconds rest here, and we've got plank toe touch next.
Get into a high plank and try to touch your opposite foot with your hand.
If you don't have much flexibility, then keep a slight bend on your knee.
No rest here. We're going straight into plank to bear jump.
Start in a high plank, then lift and jump your hands back into a bear pose.
This requires good core and upper body strength.
So if this is too hard for you, just do the low impact.
Great work, guys! You are doing well.
10 seconds rest here.
Shake off those arms, and we've got T-rotations next.
Start in a high plank, then rotate to one side.
Keep your core engaged and butt tucked in.
Then back to center, then to the other side.
No rest here!
Now drop down on your knees, and we're doing bird dog.
Lift one arm and the opposite leg up.
Focus on your core, and make sure you don't over-arch your lower back.
10 seconds rest here! You're doing amazing, guys. Keep pushing yourself.
Next, we've got reverse plank leg lift.
Have your hands placed right below your shoulders, and now lift your butt up.
Engage your glutes, legs, and core to make sure you're not drooping your butt down.
And once you're ready you can lift one leg up at a time.
No rest here! Crab reaches are next.
While in a reverse tabletop position, reach outwards to the opposite side, like-so.
And repeat on the other side.
We're past the halfway mark, guys!
So less than five minutes to go. You can do it!
Rest up, and next we've got elbow to toe tap.
Tap your knee with your elbow, then touch your toes, then repeat on the other side.
Stay in the same position, and next, we're moving on to some shoulder taps.
Make sure you do it in good form, and do not injure your shoulders.
If you need to take a little break, it's okay. Take it.
Just five more exercises to go, guys!
You got this.
Quick rest, and we're doing lateral walk, followed by some leg raises.
In a low plank, walk to one side, then raise your leg, then to the other side,
then raise your other leg again.
Make sure you're engaging your core.
Hold that same low plank position.
I know it's tough, but you can do this!
We're doing body saw, by rocking your body forward and backward,
while engaging your core, your glutes, and your quads.
Try your best, here. We are almost done!
10 seconds rest now, we've got a fun one next!
We're almost done guys! Keep pushing yourself.
If you can't do a push-up, follow the low impact.
But for the rest of us, start by doing a push-up,
then get on your knees as you bring yourself down,
then explode back upwards, then complete a regular standard push-up, and repeat.
You can do this entire exercise on your knees as well.
Two more exercises, guys!
We've got a plank row next.
While in a high plank, lift one arm up.
Make sure you're not swaying your hips from side-to-side.
Engage your core and keep your hips still.
The last exercise is really easy guys, so don't quit on me now!
No rest here, we're finishing off with arm circles.
This is gonna burn, but let's finish this!
And that's the workout, guys!
I know your arms are feeling the burn, but you gotta smash that like button for me,
and leave me a comment down below.
I'll really appreciate it,
and I'll see you in the next workout. Bye!