Hey everyone! Welcome to a brand new program.
This is the One Minute challenge, where you're doing each exercise for a full minute.
I've got four new episodes across this three week program.
The goal here is to compare your progress on day one against the last day to see how much you progress over time.
You're gonna feel so much more accomplished to see that you're able to do so much more reps,
over these three weeks.
So make sure you follow the daily schedule on my website, and either film or write down your progress,
so you can share your results with the rest of us down in the comments, or on Instagram, TikTok and YouTube.
So, are you guys ready? Let's go!
We've got eight exercises in this 10-minute ab workout.
60 seconds each, with 15 to 30 seconds of rest in between.
I'll recommend having a notepad or your phone nearby, so you can write down your reps,
and compare your day one and day 21 of the program.
Get on your mat and let's start with plank with hip dips.
Get in a low plank on your elbows and we're lowering your hips from side to side.
We're engaging and working your core here.
This workout will get progressively harder, since each exercise is a full minute.
So know your limits, rest when you need to and you're not meant to do the full minute if you can't.
Everyone's at a different fitness level, so just rest and take note of your reps,
and jump back in for the next exercise.
Great work, guys! 15 seconds rest now and roll up is next.
Lay flat on your mat with your arms up and roll up and forwards,
working your core, and try to keep your heels on the mat.
Make sure you're engaging your core.
Make sure you push yourself to do as many reps in proper form, in each minute,
and once you hit your limit, take a break and note down your reps.
15 seconds rest now, Spiderman plank is next.
Get in a high plank position and lift your knee towards your elbow, touching your elbows.
If you can't reach your elbows, that's fine, but make sure you go as far as you're able to.
There's only eight exercises in this workout and we're already on the third one.
So make sure you reach the end of the workout and not give up early.
Just rest when you need to, as the goal here is for you to see your progression over time.
Nice work, guys! 15 seconds rest now. Flip around onto your back and reverse crunch is next.
Lay with your back flat on the mat. Lift your hips up using your core muscles.
Your core should do most of the work here.
Go at your own pace guys, and it's not a race.
Just try to do as many reps as you can in this full minute and rest whenever you need to.
Great work, guys! 30 seconds rest now. Catch your breath and take a longer rest if you need to.
I hope you are well rested. Let's get ready to go again with low boat to knee tuck.
Start in a high boat, then lower yourself down into a low boat position,
where you're looking forward and your shoulders are off the mat.
Then lift your chest up using your core muscles, bringing your legs in.
Then back down and repeat.
We're already more than halfway through the workout, so make sure you reach the end of the workout.
Just three more exercises to go.
Great work, everyone!
15 seconds rest now. Flip around and get ready to go into a high plank for the next exercise,
which is leg raises to cross body climber.
Start by lifting one leg up and drive your knee towards your opposite elbow and repeat with the other leg.
Remember to go at your own pace here.
Push yourself to do as many reps as possible, then rest when you need to.
It's totally fine if you can't do the full 60 seconds now,
because you're gonna be able to do it eventually.
Nicely done, guys! Flip around into a sitting position and in and out variation is next.
With your hands on the mat, off to the side, lean back and extend your legs to your right,
then pull it towards your chest, and then extend off to your left, and repeat.
We're almost there, guys! Just one more exercise after this. You're going to finish this workout!
You can do it!
Final 15 seconds rest now and the last exercise is plank jacks.
Get into a high plank position, then jump both legs out and then in, while engaging your core.
Don't give up, guys! Let's finish this!
And that's the workout, guys!
I hope your abs are feeling the burn, and great work on completing this workout.
Leave me a comment down below on how many reps you did,
and reply in three weeks time with how you've progressed.
Smash that like button and I'll see you guys in the next workout. Bye!