Absolutely Abs Workout 13 min
2012
It’s the day after doing this workout – and I am feeling my abs – so that tells me, this workout worked!! Although I may have made the Ab Pulses look easy in the video, they are horrendous and brutal (me clutching my abs at the end may have given it away!). It’s brutal but it’s only a little more than 13 minutes.. I’m sure we all can hold on for that long to get through it. I promise, it’s worth the pain!
Absolutely Abs Workout
Workout Breakdown
Set your timer for 16 rounds of 10 seconds rest and 40 seconds work and then go through this sequence of exercises 4 times.
In each round the 2nd ab exercise changes and the rest stay the same:
- 3 Point Plank Jumps
- Ab exercise, see below
- Ab Pulses with Medicine ball
- Plank
For the 2nd Ab exercise, these are the 4 exercises to alternate, doing a different one for each round:
- Heel to Heel Touch
- 3 Point Ab Choppers
- Alternating Toe Touch
- Double Crunch
To further clarify, if goes exactly like this
Round 1
- 3 Point Plank Jumps
- Heel to Heel Touch
- Ab Pulses with Medicine ball
- Plank
Round 2
- 3 Point Plank Jumps
- 3 Point Ab Choppers
- Ab Pulses with Medicine ball
- Plank
Round 3
- 3 Point Plank Jumps
- Alternating Toe Touch
- Ab Pulses with Medicine ball
- Plank
Round 4
- 3 Point Plank Jumps
- Double Crunch
- Ab Pulses with Medicine ball
- Plank
See it in Action
Exercise Descriptions
Start in high plank position and jump both legs together at once to one side, just below one hand, and then back, next jump both legs to opposite side close to same side hand and back, 3rd point jump is same as a ½ burpee, jumping both feet forward and then back.
Lying with back on mat and legs bent and feet on ground shoulder width apart, crunch up and to right side reaching out right arm to touch the side of right foot, go back to start position and repeat movements on left side. Continue alternating sides each rep. Each foot touch is one rep.
Sitting on mat with legs and knees slightly bent, hold a medicine ball in hands outstretched held up high toward ceiling, lean back, keeping ball raised to ceiling and then sit up raising ball higher and pulse at halfway to almost sitting up position.
From push up position, come down onto forearms and hold body up in a straight line only supported by your feet and forearms. Pull in tummy to best work abs. Hold this position for required time.
Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands held or close together, sit up and bring hands high in a circular motion overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and arms and hands back overhead. This is one rep. On the next rep bring hands between legs towards ground and for the third rep bring down hands to the left side, continue alternating bringing hands down to these 3 points.
Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and arms and touch toe with the opposite side hand (left foot with right hand, right foot with left hand) and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep.
Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.
Have a great workout!!
