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- Hi, everybody. My name is Jordan.
And thanks for joining me today.
I am gonna be running
through a quick 15 minute ab workout with all of you.
This is definitely beginner friendly
but also good for advanced individuals too.
I'll be doing my best to show modifications along the way.
We're gonna do timer-based on our workout today.
So all of our moves,
we're gonna work for 20 seconds at a time,
and then I'll take a quick 10 second transition
in between moves, give you a little break,
and show you the next move.
So if you wanna join me here,
first, you do not need any shoes for this workout at all.
Just a mat or a soft surface
is all you're gonna need as far as equipment today.
So first thing I'm gonna have you do
is take yourself back onto your forearm,
sit up nice and tall, make sure you're not slouching down.
So back as flat and tall.
We're gonna start first with those knees up
into a tabletop position here, core engaged.
First move is gonna be a heel tap.
So you're gonna lower one leg down and up.
Lower down. Bring it up.
Inhale, and exhale, bring it up.
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Good.
Go ahead and rest.
All right, we're gonna be taking our legs up
into that same position here once again.
And we're gonna go leg extensions this time, out and in.
Join me now.
Take it out, pull it in.
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Good. And go ahead, take a rest.
We're staying in the same position.
Legs are gonna come back up.
Now, we're gonna go with double leg extensions.
So take both legs straight out and back in.
Take it straight out, bring it in.
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Good, and go ahead,
take a quick little break right here.
Next up, we're gonna take it into a bicycle.
Still staying on these forearms for one more move.
Legs are up. Let's go.
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Good, and go ahead,
take a quick little break right here.
We're gonna lay all the way down onto your back now.
We're gonna bring those knees up
into a tabletop position again,
and we're gonna go heel tap, so down and pull it up.
Lower it down, pull it up.
So we're gonna be doing several moves on your back now.
If at any point you're feeling
a ton of tension in that low back,
you can always take those hands underneath of you here
and give yourself a little bit
of low back support as needed, good.
Go ahead, take a quick little break.
Big deep breath, and exhale it all out.
Both legs are gonna come up again.
You're gonna take those legs straight, heels together.
You're gonna lower opposite arm
and leg down towards the ground, and pull it up.
Inhale, lower down. Exhale, bring it up.
Good. Inhale down, exhale up, good.
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All right, and quick little breather.
We're gonna come into that exact same position again,
bringing those heels together,
and we're gonna take those legs straight out and back in.
Straighten those legs out together and pull it in.
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Good.
All right, and another quick little rest.
Next move, we're gonna go into a bicycle.
So just like we did on your forearms,
but now, we're down on that back.
We're gonna bring those legs both up,
and let's go, bicycle.
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Good. And take a rest right here.
Big deep breath, and release.
We're gonna take both legs straight up
towards the ceiling now.
You're gonna keep your left leg up.
We're gonna lower your right leg down,
as low as you're able to, hold and hover.
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Good. Bring it back up, and take a quick little break.
We're gonna do that same thing on your other side.
Both legs straight up towards the ceiling.
Keep your right leg up and lower that left leg down,
hold and hover.
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All right, let's go ahead and take a quick little break.
We're gonna go into scissor kicks now.
So after this rest,
both legs are gonna start straight up towards the ceiling.
All right, and we're gonna alternate those legs now.
Lowering one leg down at a time.
If that's too much, you can always do
a little smaller range of motion as needed.
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All right, and rest.
All right, we are gonna go ahead, flip it over now.
We're gonna do a few plank moves next.
Your first move is gonna be a plank on those forearms.
Let's lift it up.
If you need to, you can drop down
to those knees to modify this.
Hold it here.
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Good. Go ahead, take a rest.
We're gonna go back into that plank again.
This time, we're gonna add some toe taps into it.
If you need to modify,
you could just repeat that same move again.
All right, let's pull it up here and hold.
Toe taps, out and in.
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All right, and take a little break right here.
We're gonna go ahead now
and take it into a high plank position.
Ready, and let's go ahead, hold it up.
You can modify by dropping those knees down to the ground.
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10 more seconds.
All right, and let's take a little break.
Next up, we're gonna go into mountain climber.
So we're gonna be in that same plank position.
So up on the hands, and now, knee towards the arm.
If you need to modify, you can just go back into that plank
and drop your knees down on the ground.
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All right, let's take a little rest.
All right, next up, we're gonna set up for a side plank.
So you're gonna take that elbow down to the ground.
We're gonna keep your bottom knee down,
press those hips up.
Harder option would be to extend that bottom leg out.
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Good, and release.
We're gonna flip over.
We're gonna do that same thing on your other side.
Ready? Three, two, one.
Press it up and hold.
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Good. And let's release that down.
We're gonna flip over to your other side.
We're gonna go back up into your side plank here.
You can stick with that modified version if you would like.
Press those hips up.
And now, we're gonna do some leg lifts.
So you're gonna lift and lower.
Lift that top leg, lower it down.
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Good. And release.
Go ahead and flip it over other side.
We're gonna repeat that same thing.
We'll get into that side plank position first.
Go ahead, press those hips up,
and leg lifts now, up and down.
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10 more seconds.
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Good. And release.
All right, we're gonna go back over
to your other side one more time.
We're gonna go back into that modified side plank.
Press those hips up.
And now, we're gonna lower those hips down and up.
Lower it down, full extension, back up.
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And go ahead, release.
Let's flip over to that other side one more time.
And same thing.
Ready? And let's go.
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Good. 10 more seconds.
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Good. And release.
Perfect. All right.
We are gonna come to your hands and knees next.
Lining up shoulders over the wrist,
hips over the knees.
From here, you're gonna extend right leg out,
or left leg out, right arm out, back down and switch.
And just keep alternating sides.
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Good. And release.
All right, next up, we're gonna go ahead
and extend your left leg out, and you're gonna hold that,
and then right arm out and hold.
All right, next stage here.
You're gonna take that elbow towards the knee and extend.
Inhale, pull it in. Exhale, extend it out.
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Good. And release.
We're gonna switch over now to your other side, same thing.
This time, right leg out and left arm out.
Let's bring it in.
Inhale, elbow to the knee. Exhale, extend.
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Good. And relax.
Perfect. All right.
Next up, you're gonna go ahead,
stay in this tabletop position,
but you're gonna tuck those toes under.
From here, using your nice, strong core muscles,
you're gonna lift those knees up a few inches off the ground
and lower down.
Lift it up, hold and hover, lower it down.
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Good.
One more time. And release.
All right, we're gonna do one more move.
We're gonna keep those toes tucked under.
This time, you're gonna lift up a couple inches
and you're just gonna hold
and hover right here for 20 seconds.
Last move.
Good. Keep holding.
We're gonna stay here for 10 more seconds.
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Good, and release.
Let's take it back to a child's pose,
toes together, knees wide,
push your hips back into those heels,
reach it forward.
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You're gonna take both hands now,
reach 'em off to the side of your body, and hold.
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Walk it over other side.
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All right. Awesome job, everybody.
That is it. Thanks so much for joining me today.
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