This 15 minute workout will work on every part of your core.
From the internal and external abs to the lower back and obliques.
When I did it my whole core area was burning!
Plus a little stretching routing at the end.
Before we go to the routine I want to talk to you about this week’s sponsor.
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It’s the all in one app, you can schedule your practice times, create polls for uniform
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Plus you can be part of our team, we will share some workouts including today’s workout
on a PDF file.
Use the link in the description to download the app, join our team and invite your team!
We will start with 20 seconds of flutter kick.
Keep your lower back on the ground.
Keep your ankles on plantar flexion.
We will continue with knee crunches.
Do that movement for 20 seconds.
Now we will do Russian twists for 20 seconds.
Ok you can rest for 30 seconds now.
The next movement is going to be back ups so get ready.
3,2,1, start Do back ups for 30 seconds
Now rest for 20 seconds.
The next movement is going to be side crunches on the left side so get ready.
Start now.
On the last one we are going to hold the crunch for 5 seconds.
ok now move to the right side.
do the same thing but for the right side after this we are going to have a mini rest
of 5 seconds.
Now we are going to do a crunch with a pause.
so go up and pause for 2 or 3 seconds.
we are going to do this for a minute.
You are going to
rest for 30 seconds after this.
Last few seconds…
5,4,3,2,1 Rest.
For the next exercise we are going to be in a plank position so get ready.
Start now You are going to bring your knee all the way
to your elbow.
The right knee is going touch the left elbow and the left knee is going to touch the right
elbow.
do this for 50 seconds.
Your are going to have a 30 seconds rest after this so hold on
ok rest.
Now you are going to be in a back up position but holding it for 20 seconds
3,2,1 rest.
You can rest or stretch a little bit the next exercise is cross V-up
the right hand is going to touch the left hand and the left hand is going to touch the
right foot.
10 more seconds.
3,2,1, Rest.
We are going to do side to side heel touch.
This will work on your obliques.
Do this for 35 seconds.
3,2,1 Rest Now rest for 20 seconds
The next exercise is going to be leg raises.
Get ready in 5,4,3,2,1.
Lift you hips at the end as you can see me do here.
This is the last frontal abs exercise
10 more seconds
3,2,1, Rest
and to finish the abs (core) routine we are going to do alternating prone supermans.
So lift your right hand with your left foot and your left hand with your right foot.
Do this exercise for 60 seconds.
You are almost done.
We are going to do a little stretching routine after this.
now rest
Now do an upward facing dog for 25 seconds for it to work better look at the ceiling
and keep your hips on the ground.
now we will do a child’s pose.
relax all the muscles in your back.
Do this for 35 seconds.
Now we are going to do a seated back twist.
Cross your right leg and with your left arm push your torso to the right.
Hold that for 30 seconds.
Now do the same for the opposite side.
Now we are going to do a lying twist to the left.
So lying on your back cross your right foot and grab it with your left hand.
Keep your other foot in place hold that position for 30 seconds.
Now with your left foot twist to your right and hold that position for 30 seconds.
You’re done!
Congratulations!
That’s it!
How did you do? did it burn?
It burnt when I did it!
Don’t forget that you can download the PDF through the link in the description or through
the BAND app.
Search for Skills N Talents if you want to join our team!
Thanks for watching!
See you next friday!
Swim fast!