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Intense Workout

Power Abs 🔥🔥🔥

Intense   35 minutes

Target Areas: Core

Equipment: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Added by Personal Trainer Frank 🇺🇸 🇩🇪
Power Abs 🔥🔥🔥
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

Melt that waistline away! Remember to exhale during each ab contraction. Breathe in when your abs aren't engaged.

Exercises

Set 1: 2 rounds
Lunges with Rotation
Lunges with Rotation
1 minute
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minute
Rest
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
35 seconds
Rest
Rest
10 seconds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 minute
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
10 seconds
Plank Heel Pushes
Plank Heel Pushes
1 minute
Rest
Rest
10 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Rest
Rest
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Rest
Rest
10 seconds
Frog Crunches
Frog Crunches
30 seconds
Rest
Rest
10 seconds
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
1 minute
Rest
Rest
10 seconds
Lying Torso Twists
Lying Torso Twists
1 minute
Rest
Rest
25 seconds
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minute
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 seconds
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
10 seconds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 minute
Rest
Rest
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
10 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Rest
Rest
10 seconds
The Saw
The Saw
1 minute
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Easy Pose Meditation
Easy Pose Meditation
1 minute

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Recommended Gear

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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