Abs Attack

Free Moderate Workout

Abs Attack

Moderate Duration 15 minutes

Target Areas: Core

Equipment: Exercise Mat

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Public

Tags

Bodyweight Workouts Ab & Core Workouts No Equipment Workouts

Description

This is a quick core workout designed to attack your upper and outer ab layers (rectus abdominus & external obliques). If you challenge yourself to do at least 5 reps of each core exercise, you will have completed over 150 core contraptions in 15 min -- totally doable! Remember to exhale as you contract your ab muscles during each rep.

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Torso Twists

30 seconds

Jump up explosively, straightening your legs and lifting your torso up.

Squat Jumps

25 seconds

Sumo Obliques

30 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

25 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

20 seconds

Rotating Elbow Plank

Rotating Elbow Plank

25 seconds

Lie on your back with your knees bent and your hands behind neck. Inhale.

Rest

10 seconds

Set 2: 2 rounds

90-90 Crunches

20 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

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

25 seconds

Crunchy Frogs

30 seconds

Rest

10 seconds

Right Oblique Crunches

Right Oblique Crunches

20 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

20 seconds

Left Oblique Crunches

Left Oblique Crunches

20 seconds

Rest

20 seconds

Set 3: 2 rounds

Right Oblique V-Ups

Right Oblique V-Ups

20 seconds

Upward Plank

20 seconds

Left Oblique V-Ups

Left Oblique V-Ups

20 seconds

Lotus Crunches

30 seconds

Vertical Leg Crunches

Vertical Leg Crunches

25 seconds

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

Corpse

20 seconds

Set 4: 1 round

Y-T-A

25 seconds

Half Cobra Pose

Half Cobra Pose

20 seconds

Stretch your arms overhead with palms on the ground.

Child's Pose

30 seconds

Workout Discussion

02 Sep

Theitguy👨🏼‍💻 ᕦ.

worst workout ever....why would design a workout solely relying on crunches? why won't you consider variations?

30 Apr

My favorite was the bicycle crunches my least favorite was the crunchy frogs.

30 Apr

It was pretty easy for me. I liked it

18 Jun

Too fast to follow. At least he should teach the exercises for a few seconds before jumping in.

19 Jan

one of my fav

16 Nov

Amazing

11 Jul

Horrible workout. It changes every 20 secs and you can't keep up with it

21 Jul

Wow! Loved it!

20 Mar

This was my first workout and it was an amazing ab workout. Thank-you!!!

13 Feb

Very nice

All comments »

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