Skimble
Download on the App Store
Intense Workout

Abs

Intense   38 minutes

Target Areas: Core

Equipment: Exercise Mat

Devanique Riley
 		    Added By Devanique Riley
Abs
Tags
Bodyweight Workouts Ab & Core Workouts
Description

If a defined core is your goal, then this is the workout for you!

Exercises

Set 1: 1 round
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Outward Wrist Circles
Outward Wrist Circles
15 seconds
Wide Leg Stretches
Wide Leg Stretches
45 seconds
Pretzel Stretches
Pretzel Stretches
45 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Butterfly
Butterfly
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Transition
Transition
30 seconds

Set 2: 2 rounds
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Sit-Ups
Weights: Light
Sit-Ups
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Crunches with Knee Hugs
Crunches with Knee Hugs
30 seconds
Teasers
Teasers
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
15 seconds

Set 4: 2 rounds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Elbow to Knee
Elbow to Knee
30 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Rest
Rest
15 seconds

Set 5: 2 rounds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
High Plank and Knee Draws
High Plank and Knee Draws
30 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 seconds
Rest
Rest
15 seconds

Set 6: 2 rounds
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Fifer Scissors
Fifer Scissors
30 seconds
Frog Crunches
Frog Crunches
30 seconds
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 seconds
Rest
Rest
15 seconds

Set 7: 2 rounds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
15 seconds

Set 8: 1 round
Happy Baby
Happy Baby
1 minute
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Seated Side Stretch
Seated Side Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute

Related Workouts

Abs
Abs
34 minutes, Moderate
Abs
Abs
12 minutes, Moderate
Abs
Abs
14 minutes, Moderate
Abs
Abs
6 mins 45 secs, Moderate
Abs
Abs
6 minutes, Intense
Abs
Abs
40 minutes, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Rapid-Fire Obliques

Rapid-Fire Obliques

Intense 20 min  
Core   Exercise Mat
All-Out Abs

All-Out Abs

Intense 8 min  
Core   Exercise Mat
Leg Day

Leg Day

Intense 23 min  
Lower Body   Barbell, Dumbbells
Booty Resistance Band Workout With Stretches

Booty Resistance Band Workout With Stretches

Intense 40 min  
Legs   Resistance Bands, Exercise Mat
Boxing Workout

Boxing Workout

Intense 41 min  
Shoulders   Exercise Mat
Full Body Buildout

Full Body Buildout

Intense 40 min  
Core   Exercise Mat

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free