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Hey guys!
We've got a total ab and
full body workout today,
to work those abs
and your entire body.
I've also got no jumping variations
included, so I got you covered.
As always, you can include this
workout in your usual routine,
or you can join
the rest of us,
by following a 15 day
schedule on my website.
Now smash that
thumbs up button,
leave a comment down
below and let's get started!
We've got three sets today.
30 to 50 seconds on
and 5 to 15 seconds off.
Get on your mat and we're
starting with Hollow Leg Circles.
Lift your arms up like so
as you make leg circles.
Engage that core and make
sure your back is not arched.
Start drawing the
circle in one direction,
and you can also rest your hands
beside you if this is too hard.
Now go in the
opposite direction.
All right, stay put,
no break here!
We're going to do
some Leg Roll Outs.
Lift your legs up, drop it
down slow and controlled,
then bend and lift your
legs up again and repeat.
All right, we've got a short break
here and we're on to V-Sit Scissors,
so get seated
on your butt.
Put your arms to
the side, lean back,
cross one leg over
the other like scissors.
Engage that core
and feel that burn!
Stay where you
are, no breaks!
We are doing
Angled V-Crunch.
Pull your knees towards your
chest and extend them outwards,
angled to the side, then
repeat on the other side.
Great work guys!
Now lay flat on your mat
with your hands extended,
and we've got
Twisting Chops next.
Use your core muscles
to lift yourself up,
then twist and
chop to the left,
while bringing your
legs off the mat.
Go back down and
repeat on the other side.
You can also rest your feet on
the mat while you are twisting,
if this is too hard.
No break here, we've
got V-Cycles next.
Lean back on your palm
slightly and do some cycles.
Remember to
squeeze your abs!
Great work guys!
Quick 10 seconds rest now,
and we're doing some
Reverse Crunches.
Lift your legs up high using your core
muscles and come down gentle.
Make sure your core is engaged
and doing all the work here,
and try not to swing your
legs back and forth too much.
No break, we've got
Leg Drops next.
Focus on your abs
and feel that burn!
Nice work guys,
short rest again.
Now we are going to do
Side Plank Reach Through.
If you're feeling tired
or need a break,
just do the exercise
while on the knees.
No rest, we're going
straight to the other side.
You're doing well, guys!
Lay flat on the mat and we've
got a Roll Up Foot Tap next.
I messed up on my first
rep as I rolled up,
but use your hand to
touch your opposite foot.
Then repeat on
the other leg.
No rest here guys, we're going
straight into Bicycle Crunches.
Remember to squeeze your
abs and keep pushing through.
You can do this!
Another quick 10 seconds rest
and we've got four more exercises,
and we're done
with set one!
Get in a low plank
position with your butt up,
then return into a plank position
and bring your knee into your chest.
We're going straight into
Mountain Climbers next.
Let's do this!
You're doing well guys!
Final superset here.
We've got Plank Taps next.
You can also do the low
impact tap if you want to.
No rest, we're going straight
into Plank with Hip Dips.
Engage your core.
This is the last
exercise for set one.
Set one done, take a longer
break if you need to.
Get on your feet and we're starting
the next set with a Squat to Toe Tap.
Start with the squat and tap your
feet with the opposite hand.
If you're struggling with balance,
just take it nice and slow.
You'll get better
at it over time.
All right, next we're
doing a Lateral Lunge,
followed by a Side
Raise and Crunch.
Sit your hips back
as you lunge down,
and make sure the other leg
is as straight as possible.
Get up and do a side leg
raise with a side crunch.
And now on to
the other side.
All right, next we're doing
a Deadlift to Knee Raise.
Do this on your ground
instead of your mat,
if it helps with
grip and balance.
Hinge on your hips as you lift your legs
up while maintaining a neutral back.
Come back up and give
your ab a good squeeze.
And now on to
the other side.
Nice work guys!
Not long to go and we'll
be done with set two.
Get on your mat for
some Push-Up Variations.
Start with a push-up.
Make sure your elbows
are not flared out,
then do a
downward dog.
For low impact, just
do it on your knees.
We're doing a push-up into a child
pose then back into push-up again.
Now get into a reverse tabletop
position for some Knee Touches.
A quick 10 seconds rest, and we're
doing some Squat Reach Jacks.
Keep pushing guys!
You're doing great
coming this far!
Start with the squat with your
hands reaching the ground
and stand up and
jump into a jack.
For low impact, just
don't do the hop.
Last one for set two.
We've got Knee
Walk to Squat.
Start on your knees, then get up by
remaining in a low squat position.
Then back down
and repeat.
Alternate the leg
after 15 seconds.
Great work guys, that's
the end of set two!
Take a longer break
if you want to.
We are starting the final set
with some Overhead Jacks.
Jack your feet to the side with your
hands together reaching outwards.
For low impact just do it
without the fast jacks.
No rest, we're going straight
into Standing Crunches.
Make sure you
squeeze your abs,
and bring your knee
close to your chest.
Not long to go guys!
Get in a high
plank position,
and we're doing some Shoulder
Tap followed by a Reach.
Then do the same
on the other side.
No rest here, we're going straight
into a Downward Dog Knee Tuck.
Keep pushing
through guys!
You can also raise one leg up
if you want to make it harder.
All right, lay flat on the
mat but don't fall asleep!
We're going to
do some T-Raises.
Make sure your
core is engaged.
Give yourself a thumbs up and
lift your arms and feet like so.
We've got this guys!
Not long to go.
No rest here, we're doing
a Prone Arm Reach.
It's a similar move, but you're
drawing a semi circle here.
Now get in a reverse
tabletop position,
and we're doing a
Reverse Lateral Walk.
If this is too hard,
just do a hold.
That's totally fine,
it's still challenging.
Last superset guys!
We've got In & Out.
Time to smash
those abs real hard.
Squeeze your abs!
No rest!
Get flat on your mat,
and we're doing some Straight
Leg Crunches to wrap this up.
You can have your knee bent
when you're flat on the mat,
and as you crunch up, have
your legs straightened.
Let's do this guys.
We are nearly there!
And that's the
workout guys!
20 minutes that will
do your body good.
Drop me a comment down
below how you like it,
smash that like button,
and I'll see you in
the next workout.
Bye guys!!
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