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Free Intense Workout

Rapid-Fire Obliques

Intense   20 minutes

Target Areas: Core

Equipment: Exercise Mat

Rapid-Fire Obliques
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

Have you been slimming down your midsection? Great. It's time to add some core & oblique definition with this rapid-fire ab workout. Whether you have a hint of abdominal definition or are simply 'fine-tuning', these exercises will certainly keep you engaged! Grab your exercise mat, fire up this workout, and feel great looking chiseled from all angles.

Exercises

Set 1: 1 round
Front Back Jacks
Front Back Jacks
30 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
30 seconds
Transition
Transition
15 seconds

Set 2: 1 round
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
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Kimura Sit-Ups
Kimura Sit-Ups
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Sit Throughs
Sit Throughs
40 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Lunges with Rotation
Lunges with Rotation
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Transition
Transition
15 seconds

Set 4: 1 round
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
50 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Floor Wipers
Floor Wipers
30 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
20 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
30 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Right Bridge Glute Circles
Right Bridge Glute Circles
50 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
50 seconds
Oblique V-Sits
Oblique V-Sits
25 seconds
Half Cross Extensions
Half Cross Extensions
50 seconds
Hip Rock N Raises
Hip Rock N Raises
25 seconds
Rest
Rest
20 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds

Set 8: 1 round
Gate Openers
Gate Openers
30 seconds
Glute Twist Lunges
Glute Twist Lunges
50 seconds
Transition
Transition
15 seconds

Set 9: 1 round
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
50 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

Workout Discussion

29 Jan
Joe and I like the moves in this workout. He uses this for his school gym credit.
07 Sep
This is a good workout.

Appears In

abs & core
Abs & Core
weight loss
Weight Loss
bodyweight
Bodyweight

Related Workouts

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Complete Obliques
Complete Obliques
20 minutes, Moderate
Absolute Obliques IV
Absolute Obliques IV
16 mins 10 secs, Moderate
Opposites & Obliques
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Absolute Obliques VI
Absolute Obliques VI
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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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