15-minute ab workout

Please follow and like us:

Want a strong core?

Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.

All you need is 15 minutes two to three times a week and a medicine ball.

1. Straight-arm plankLie on a flat surface.

Position hands directly under shoulders and legs, shoulder-width apart

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

samly-abs-medballcrunch1.jpg

samly-abs-medballcrunch2.jpg

 

3. Medicine ball crunches

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest.

Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position and preform a Russian twist with the medicine ball for weighted resistance.

Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times.

 

samly-abs-highknees.jpg

 

4. High knees

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

 

Words/workout: Sam Ly (pictured)Photography: Jamie Watling

Link:

15-minute ab workout

Leave a Reply

You must be logged in to post a comment.


BulkSupplements.com
New Year Sale - Get 45% OFF on Phen375

Paige Hathaway

Paige Hathaway

5 days 10 hours ago

FRISCO, TEXAS! ....I made it!! 💪🏼✈️
I’ll be throwing the ceremonial first pitch at the Frisco RoughRiders baseball game (pray that I don’t end up on those worst first pitch videos lol) as part of their ‘GET FIT NIGHT’ TONIGHT with meet and greet to follow.

Then COME JOINE ME tomorrow June 16th for the ‘GET FIT FESTIVAL’ where I’ll be leading an on-the-field F45 Training workout! For only $20 you can attend both Friday and Saturday by going to
👉🏼 www.ridersbaseball.com!

Categories

Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)

This website stores some user agent data. These data are used to provide a more personalized experience and to track your whereabouts around our website in compliance with the European General Data Protection Regulation. If you decide to opt-out of any future tracking, a cookie will be set up in your browser to remember this choice for one year. I Agree, Deny
572
googlecf36d673e0372da3.html
%d bloggers like this: