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Intense Workout

BigTimes 14 DAY AB CHALLENGE 3

Intense   15 minutes

Target Areas: Core

Equipment: No Equipment

John Scott
 		    Added by Personal Trainer John Scott
BigTimes 14 DAY AB CHALLENGE 3
Tags
Bodyweight Workouts Ab & Core Workouts Zero Equipment Workouts
Description

A quick ab burner for those of you who are constantly on the move. Crunches, grabs, and holds...

Exercises

Set 1: 1 round
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 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
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Oblique V-Sits
Oblique V-Sits
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
90-90 Crunches
90-90 Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Ab Choppers
Ab Choppers
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Max Rep Crunches
Effort: Vigorous
Max Rep Crunches
1 min 30 secs
Transition
Transition
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 min 30 secs
Transition
Transition
15 seconds
Leg Raises
Leg Raises
1 min 30 secs

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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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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