15 minute NO REPEAT ab & core workout using bodyweight and dumbbell as resistance for a perfect ab routine to be completed post main workout or even on its own!
The timer will be on for 40 seconds of work, 5 seconds to get into position for next exercise!
For this workout you will need a weight (the dumbbell I am using for your reference is 8kg) and a mat.
Ensure to take your time moving from one movement to the next... if it takes you more than 5 seconds to get ready it’s ok! Ensure you are aligned, lower back pressed to mat and core braced.
OPPOSITE HAND TO FOOT REACH
OPPOSITE HAND TO FOOT REACH
TOE REACH TO LOWER
DEADBUG ONE SIDE
DEADBUG ONE SIDE (switch)
DOUBLE DEADBUG
REVERSE CRUNCH
SIT UP DUMBBELL IN ONE HAND
SIT UP DUMBBELL IN ONE HAND (switch)
SIT UP (alternating side lower)
CRUNCH (dumbbell on chest)
BUTTERFLY CRUNCH TO LOWER DUMBBELL
BODYWEIGHT TUCK
HOVER TO ALT FOOT REACH
PLANK TO SIDE PLANK (one side)
PLANK TO SIDE PLANK (switch side)
ALTERNATING SINGLE LEG SIDE PLANK
PLANK LADDER
PLANK HIP TWIST
Aim to make each rep count! Try to think about using the upper abs to lift during a crunch movement. Press lower back to mat during leg lowers whether both or single leg.
During the planks, aim to keep hips down and shoulders relaxed away from ears. Keep gaze straight down.
During Deadbug draw attention to pushing lower back to mat. Imagine a hand is under your back and you are trying to squash it!
Slow, precise, engaged, realigned!
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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
