Ablicious

Tone your abs in just 15 minutes a day. Add it in every day or every other day and see the results of your flat, tight and tonned tummy. This workout burns my abs and I love that feeling. The feeling of muscles at work and fat on the run!

Warm-up: Make sure to do a quick 5 minute warm up. March in place, run in place, do some jumping jacks or jump rope. Just get the blood pumping before starting your workout.

Tools: exercise matt, ball, kettlebell

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and repeat before move on to the second circuit.

Lateral Burpee - 20 reps

Swiss-ball plank - 6 reps

X Abs - 25 reps

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute. Repeat strength circuit 2 one more time.

Oblique Twist 20 reps

Bicycle - 30 reps

Sit-Up-and-Reach - 20 reps

Bonus ROUND!

Repeat strength circuit 1 & 2 one more time, this time without their own repeats.

Lateral Burpee - 20 reps

Swiss-ball plank - 6 reps

X Abs - 25 reps

Oblique Twist 20 reps

Bicycle - 30 reps

Sit-Up-and-Reach - 20 reps

STRENGTH CIRCUIT 1

Lateral Burpee - 20 reps

Stand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for 20 reps.

Swiss-ball plank - 6 reps

Begin in the same position as for the plank, but rest your forearms on a Swiss ball. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That's one repetition. Do a total of six.

X Abs - 25 reps

Sit with back at a 45-degree angle, knees bent, feet 6 inches off ground, holding knees with both hands to start. Hold for two seconds, then release knees, extending legs and arms (as shown) for two seconds. Return to start for one rep. Continue for 25 reps.
STRENGTH CIRCUIT 2
Oblique Twist - 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side. Repeat
Note: Want even more of a challenge? Lift your feet off of the floor!

Bicycle - 30 reps

Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides for all 20 reps.

Sit-Up-and-Reach -  20 reps

Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling, and your legs straight out in front of you. Sit up as far as you can, keeping your arms pointing straight up throughout. Lie back down under control and repeat 20 reps.

Stretch: Yoga Cool Down VIDEO

Tools: