10 Minute Bodyweight Ab Workout
This ab workout is short n' sweet! I usually like to throw some core exercises in once or twice per week versus doing an entire ab focused workout. Remember, you use your core for many of the compound movements you're doing and for any movement that requires you to stabilize your own body.
It's still important to isolate these muscles to increase their strength at a faster rate so try incorporating this little circuit once or twice a week!
It's fast, fun, and intense.
Training Instructions
The workout is meant to be performed circuit style with 15 reps in each set. This means you perform all of the exercises back to back (15 reps each) without rest. Once you've completed one set of all of them, take 60 seconds to rest and then repeat the circuit.
This will complete your 2 rounds of the circuit.
Exercise Instructions
Tuck Jumps
1. Stand up straight with your feet shoulder width apart.
2. Bend at the knees and move your hips backward.
3. Launch yourself explosively into the air while bringing your knees up toward your chest.
4. Land on both feet with a slight bend in your knees to absorb the impact.
Lying Leg Raises
1. With your back on a mat and hands under your glutes on either side for support, stretch your legs out straight in front of you. Keep feet together and slightly off the floor.
2. Raise your legs, with knees straight, up until your hips are completely flexed.
3. Slowly lower your legs back to the starting position.
Snap Jumps
1. Assume plank or push up position on an exercise mat. Keep your hips slightly elevated and tighten your core.
2. Push off the ground with your feet, bend your knees, and bring your feet towards your hands in a jumping motion.
3. Explosively jump again, moving your feet back behind you so that your legs are, once again, extended behind you.
Bicycles
1. Lie flat on your back with your hands behind your head and your knees bent.
2. Curl your torso upward so your shoulders and head are slightly up off the floor.
3. Move your legs in a pedaling motion as if you were riding a bike. Bring an elbow to the opposite knee and then switch sides.
Plank Jacks
1. Assume pushup position and then bend your elbows so that your forearms are on the floor. Engage your core.
2. Jump the feet away from each other and outside of your hands.
3. Jump back to the starting position.
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