Hey, you guys!
I'm Melissa, for ATHLEANXX for Women, and today I'm going to bring you a workout that's
going to bring you some ripped abs.
Let's go!
All right.
Right out the gate I want you to start with 100 sit-ups.
Just for fun, since this is an ab workout.
So I brought a sandbag over here because I wanted to show you, if you have a way to put
some weight on top of your feet – whether you can wedge them under your couch, or here
I have a sandbag, if you find some weights – and just give me 100 sit-ups.
I want you to get your chest up to your knees, and when you go down, don’t lay all the
way down.
Just stay right here.
Lower back to the ground, and that's it.
You start off with 100.
Then we're going to begin the HIIT portion of the workout.
I have four different exercises for you to do, and in between each one we're going to
be doing double high knees because if you guys don’t already know – which I didn't
know when I first started working out – is that you don’t just do cardio.
You have to strengthen the muscles that are there, or vice versa.
Don’t just strengthen the muscles, but skip cardio.
I always say "Abs are made in the kitchen".
So you've got to watch what you eat, too.
There's eight exercises.
Eight.
You're going to set a timer, and interval timer, for 16 rounds.
10 seconds of rest, and one solid minute of work.
Exercise number one is going to be core crushers.
So I have a med ball here – a medicine ball.
You do not need this.
You can use a basketball, you can use a volleyball, soccer ball, you could even use a little step,
or a bench, or something.
You just need something to prop your foot upon.
You're going to just have one foot on it.
This knee is going to drive toward your chest.
Put it back, then kick it out.
Then you're going to put that foot down, and you're going to switch legs.
Now my other leg is coming up, and kicking out.
So you're constantly switching.
That's number one.
Exercise number two is double high knees, and this is what you're going to be doing
between each exercise.
You're going to get really familiar with double high knees, okay?
So that's just knee, knee, foot, foot.
So it's two high knees, two inside feet.
That's what you're going to be doing in between each ab exercise.
So number one was the core crusher, number two is double high knees, number three is,
you're going to be in plank position.
I don’t need this anymore.
Pushup position, plank position, and you're going to roll forward on your toes, and get
that knee to touch your wrist, and then back to starting position.
Make sure that your hands are underneath your shoulders and you're going to alternate.
This is exercise number three.
Exercise number four: you go back to double high knees.
Exercise number five: I call these one-two-three abs.
So what you're going to do is get on your back, and your feet are going to stay up the
whole time.
You're going to keep your hands behind your head, and number one is here.
Two, here.
Three, here.
So it's one-two-three abs.
So, it's elbows to your legs, and back, then your arms are parallel to the ground, and
then you get up, touch your feet.
That is exercise number five.
Exercise number six?
You guessed it.
Double high knees.
One thing you can do if the double high knees is kind of getting on your nerves, grab a
jump rope, do something – do an exercise that you love to do for cardio.
Just a side note.
Then number seven, you're going to do a plank, and you're going to pull your knee to your
chest – excuse me.
These are from here.
From here you're going to pull your knee to your chest and try to touch your foot, and
put it back.
Try to touch the outside of your foot, but this is a very hard exercise.
You have to use your core to really balance.
So just bring it in, and just reach your hand out, and touch your foot.
Put it back.
That's exercise number seven, and then you're going to end it, again, with double high knees,
or if you have decided to choose another exercise that you like for cardio, and that is it.
Remember, 16 rounds, 10 seconds of rest, one solid minute of work.
Let's go.
Awesome job, you guys!
You are on your way to getting some ripped abs.
Remember, you don’t just sit there and do crunches all day.
It does help to strengthen the muscles, but you also need to do cardio, and you also need
to watch what you eat.
So that's it.
I am Melissa for ATHLEANXX for Women, and I will see you guys next time.