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Free Intense Workout

Rock Hard Abs

Intense   10 minutes

Target Areas: Core

Equipment: Exercise Mat

Rock Hard Abs
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

Here's a great ab workout in only 10 minutes. With no equipment necessary, you'll hit the core from every angle and feel the burn along the way. Enjoy!

Exercises

Set 1: 2 rounds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Transition
5 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
20 seconds
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Transition
5 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
20 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Transition
Transition
5 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
40 seconds
Transition
Transition
5 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
40 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Ab Chop Ups
Ab Chop Ups
45 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconds
Ankle Grabbers
Ankle Grabbers
45 seconds
Toe Touch Single Arm
Toe Touch Single Arm
45 seconds

Workout Discussion

19 Nov
Healthy eating and exercise show that you control your body YOU ARE MAKING PROGRESS DON'T GIVE UP NOW. --Unknown
29 Oct
really bad for my back...
11 Jul
superb👍
19 Nov
I feel it in my obliques but not on my abdominal muscles
16 Apr
Wow. Tough.
07 Apr
Wow
02 Apr
Its realy good

Appears In

abs & core
Abs & Core
bodyweight
Bodyweight

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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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