We've got a total abs and core workout today. It's gonna burn, but it's gonna be worth it.
Now, don't be alone in your fitness journey. Join the rest of the community on Instagram,
Youtube, or Discord for some motivation and as always, the full three week schedule is
on my website. Alright smash that thumbs up button, subscribe with notifications turned
on, and also please leave a comment down below. I'd really appreciate that, and let's get started!
We've got 18 exercises, 20 to 30 seconds on, and 5 to 10 seconds off. Get on your fitness
mat and we're going to start with bicycle crunches.
Lay down with your lower back flat on the mat, then crunch up, and touch your elbow with
your opposite knee. Then repeat on the other side. Remember to engage your core.
Short rest here, next we have reverse crunch,
by lifting your hips off the mat using your core muscles, then come back down and draw
half a figure eight with your legs, then crunch up again and do the same on the other side.
We're basically drawing an infinity sign and throwing in a reverse crunch in-between. You've
got this guys, keep pushing!
Nice work guys! Get into a high plank position. You're gonna lift one leg up like-so, and bring
it back in, and crunch. Make sure you're engaging that core. Your core should be feeling tight.
We're not resting here, let's swap to the other leg.
You're doing great! Now, get into a low plank and we're going to do plank with hip dips.
Nice and easy, go at your own pace, you're going to get stronger over time, like the rest of
us. So don't give up!
Longer rest here, then we're going to do some heel tap reaches. So get flat on
your mat with the knees bent.
Make sure you're engaging your core, tap on the
side of your foot, followed by the other, then reach forward and crunch. Take it nice and
slow. Squeeze your abs, and you'll feel this in your obliques and your upper abs.
Next, lift your knees up, have your right knee bent, and left leg as straight as you can. You can
keep a slight bend if you're not too flexible. Then, we're gonna have your right elbow touch
your left knee, then lower your left leg down, then bring it back up and repeat. You're definitely
gonna feel the burn in this one, so take breaks if you need to.
Now on to the other side. Keep pushing guys, you can do it!
10 seconds rest now, and get into a seated position, we've got figure eight next.
Lean backwards a little, and make sure your back is straight and core engaged. Then draw
a figure eight with your hands. Start with your feet resting on a mat for 10 seconds, then
lift your feet off the mat to make it more challenging. Keep your core engaged the entire time.
Great work guys! Now lay flat on your mat and we're going to do a roll-up to a high boat pose.
Make sure you're using your core here, and have your back straight when you're in the high
boat pose. If you can't do this, you can either do roll-ups or crunches.
We're halfway through the workout guys! Just five minutes to go. Now, flip around into a
high plank and tap your opposite knee with your hand. If you need to take a longer break,
just pause the video, but don't quit! You can do this.
Nicely done! Now get into a sitting position, and have your hands on the side, we're
doing some in-and-out. Breathe in as you extend your legs out, and breathe out as you bring
your legs in, and engage your core. Just a couple of exercises left to go guys!
Next we're going to do an up-and-down plank, followed by some plank jacks. If you want a
harder version, you can combine them both at the same time, like we've done in a previous
ab workout. So just adjust as necessary. It's totally okay if you need breaks too.
Great job guys! Now get flat on the mat with your knees bent, and we're going to do some
circle crunches. Instead of crunching forward, crunch around in a circular motion and alternate
between clockwise and anti-clockwise. There's four more exercises to go.
Leg drop extensions are next. We're gonna lift those legs up high, then lower them down slowly.
You're gonna feel this in your core. Then tuck your knees in, then lift it back up, and repeat.
Make sure you're not arching your back here. Keep your back flat on the mat, as you don't
want to hurt your lower back. You can crunch up a little to help with that. As long as it's
not straining your neck. Keep going guys, we're almost there!
Now time for a fun exercise! We are going to
crunch forward, squeezing your core and pulling your elbows towards your knee, and repeat. Make
sure you're squeezing your abs, and feel the burn. It's worth it guys!
Alright, flip around into a high plank and we've got some spiderman planks. Try to
have your knees touch your elbows. Work those obliques. Just two more exercises to go guys.
Don't give up on me now!
And the last exercise is cross-body climbers. Just like mountain climbers, we are bringing your
knee towards the opposite elbow. And engage your core, and let's finish this!
And that's the workout guys! Are your abs loving you and hating you right now? Leave me a comment
if you want to yell at me, and make sure you smash that like button while you're at it!
And I'll see you in the next workout!
Bye!