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Description

Ab work outs, hard work outs, work outs you can do with no equipment needed. Intense work outs for targeting core for fast results. Classed as intense but can be done slower by beginners.


Exercises

Set 1: 2 rounds
Floor Bridge
Floor Bridge
20 seconds
Kimura Sit-Ups
Kimura Sit-Ups
40 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Hollow Body Holds
Hollow Body Holds
40 seconds
Diamond Crunches
Diamond Crunches
40 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Plank Bird Dog
Plank Bird Dog
45 seconds
Rest
Rest
10 seconds
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
30 seconds
90-90 Crunches
90-90 Crunches
20 seconds
Kimura Sit-Ups
Kimura Sit-Ups
40 seconds
Rest
Rest
10 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
10 seconds
Full Ab Curls
Full Ab Curls
40 seconds
Double Crunches
Double Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Ab Choppers
Ab Choppers
40 seconds
Rest
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds

Set 2: 1 round
Bicycle Abs
Bicycle Abs
40 seconds
Rest
Rest
10 seconds
Frog Crunches
Frog Crunches
30 seconds
Rest
Rest
5 seconds
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
20 seconds
V-Sit Holds
V-Sit Holds
40 seconds
Jumping Jacks
Jumping Jacks
40 seconds
Overhead Crunches
Overhead Crunches
40 seconds
Oblique V-Sits
Oblique V-Sits
40 seconds
Plank
Plank
30 seconds
Sit-Ups
Sit-Ups
40 seconds
Rest
Rest
10 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Relax
10 seconds

Set 3: 1 round
Reverse Crunches
Reverse Crunches
40 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Rest
Rest
10 seconds
Thread the Needles
Thread the Needles
20 seconds
Lotus Crunches
Lotus Crunches
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
40 seconds
Left Leg Climbs
Left Leg Climbs
30 seconds
Plank With Shoulder Taps
Plank With Shoulder Taps
40 seconds
Rest
Rest
10 seconds
Overhead Crunches
Overhead Crunches
30 seconds

Set 4: 1 round
Half Side Planks
Half Side Planks
30 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Corpse
Corpse
10 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
30 seconds

Set 5: 1 round
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Plank
Plank
45 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Rest
Rest
10 seconds
Scissor Kicks
Scissor Kicks
40 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
20 seconds
Corpse
Corpse
10 seconds


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