Abs for Allison!
Print Workout Here
Seriously though, this is what one of your fellow members Allison asked for, so this is what you get! Typically I don’t spend a whole workout doing concentrated abdominal exercises, but sometimes that’s what you guys want, so I’m happy to provide! My goal today is to make your abs burn so bad you think you could crack and egg and fry it on your stomach. Today, I only need 23 minutes of your time. Let’s do this!
What you will need:
- Nothing, just yourself!
Warm-Up
- 3 minutes of jump rope
Workout – 50/10
- Burpee with mountain climber – This is a great way to get you sweating right off the hop (no pun intended). With each burpee I want you to complete 4 mountain climbers to really warm up those lower abdominals.
Modification: If you’re just beginning or cannot jump, you can eliminate the jump coming down and back up from the burpees. - Push-up with side planks – Alternate side planks after each push-up to get the chest and side abs working. You can do this on your toes for both moves, on your knees for the push-ups and toes for the side planks, or stay on your knees for both. There are lots of options here, just make sure you sink nice and low for your push-ups and lift those hips nice and high during your side planks.
- Hip rocks/dips – In a low plank position (on your elbows), dip your hips side to side as fast as you can to ignite those abs and shoulders like crazy. Be sure to keep your shoulder directly over top of your elbows so you’re not sliding and/or putting pressure on your lower back.
Modification: You can come down to your knees or up to your hands for an easier time during this exercise.
- Hallow hold – Lying on your back with your shoulder blades slightly off the mat and your legs elevated off the ground, keep your biceps behind the ears and your legs extended and just hold the pose without moving for a deep core warmer.
Modification: Bend your knees and draw them in towards your body if you feel any lower back pain, or take your hands behind your head if you need some neck support. - Bicycles – We just warmed your abs up from top to bottom and side to side, so why not hit them all at once to finish it off! You know the drill here, but if your lower back gets sore from all this work, be sure to take the modification of dropping your head on the ground and taking your hands underneath your bottom.
Go through each of these exercises 4 times each!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Roy
PAIN felt. Goal achieved! Thanks Ash.
Yes!!!! You’re more than welcome Tracey. Thanks for being a part of my fitness family for so long now and staying so dedicated!
Wow challenge met Ash. Fire on abs and they were still sore from Nicole’s workout Thursday. Ouch
UNREAL! Thanks for always commenting and telling me how your workouts are going Pat!
Wowzers my abs hurt! I don’t always comment but I’m swearing at you 3-4 times a week ;) thanks ash
Haha amazing! I encourage you to sweat at me whenever you need to Jen. Thanks for checking in!
my abs are on fire!! great work out
Unreal!! Good for you!
WOAAAH, that was unreal! I’m pretty sure I’m going to end up frying that egg because my abs are burning!! Thanks ash!
Haha amazing! That rocks. Good work Rufaida!
Ouch!
Lol amazing!
My abs are killing me! Thanks Ash, this was a great quick workout!
Unreal! First workout completed. Right pn Krysta!
I felt the burn and wonder what tomorrow will feel like as the aftermath – hahahaha! Thanks so much Ash!
Amazing! Glad you’re able to push yourself at home to the point you feel the burn. Awesome sauce
It’s a sad day when the easiest part of a workout is burpees.
Haha yes that’s a sad day for sure!
Great morning workout! thanks Ash!
What a great way to start your morning!
Yay you finally got to do it!!!
did this one again because my abs needed some burning! Thanks Ash!
Yes amazing! Glad to see you back on track Rufaida!
Great workout! Thanks Ash, my abs are killing!!
Job well done then!
This is one I fall back to every couple weeks and it never seems any easier!
Haha amazing!
There’s my burpees!!! That was awesome! After two tabata work outs 50 seconds felt like an eternity lol
I love to sneak burpees in!! Good work Kristin!
OMG!!
Ouch!
Lol, perfect
Holy guacamole. Burn baby burn! Nearly skipped my workout tonight but decided to just push play anyway! Glad I did. You never disappoint with these quick powerful workouts. I still can’t move from Monday my butt is so sore from those squats! Lol
Haha amazing! I’m so happy you’re enjoying them Joanna! Thanks for joining me :)
Great ab workout. I remembered this one kills and my legs ass still sore from Monday. Ty :)
Thanks for sticking it out with me for so long Patricia!
Brutal! Like so many others, I’m still in pain from the last workout! Was hoping you’d go easy on us….silly me!
Haha I have sneaky ways to get that crazy sweat session in there :)
great abs! nice change up
My pleasure! Let me know if you have any requests Kate!!
This one definitely makes my abs BURN!! Also, i was slipping on my sweat during the burpees! Gross, I know!
Haha not gross….amazing!! Especially since this workout was for you and all ,)
Great abs workout….felt it in my lower back a little but just flipped between modifications and regular ;) Awesome as always Ash!
Modify and stretch for sure over the next day!!
Oh and FYI I am still soooooooo sore from the last workout!!! LOVE IT!!!!!!!
Hahaha yes!!! I would say I love that too
Oh man, that was tough!! My core has always been a weak spot for me, but since having a baby it needs even more attention. Definitely got it with this workout! I had to use some modifications, but pushed through!
At least you didn’t give up!! Good for yoi Cara ;)
My abs, legs and butt are still sore from the last work out!! Gonna feel these abs burning tomorrow!!!! Thanks!
And you still did it! Good for you Ash. You’re back on track with a vengeance!
Abs on fire!!!! thank you??? lol
Haha I’m surprised you’re the first person to say that!! I’ve been waiting for that reaction lol
Finally got this an one in! OUCH! lol Definitely one of my weak spots… Thanks for that!
As it is for most mom’s, so good thing you’re strengthening them again!
I’m going to feel this one tomorrow. Thanks Ash!!!
Hmmm…wondering how you’re feeling about now ;)
buuuurrrrrrnnnnn….. but i love the abs
You always did…even in class. Glad to see you stared your week off just right!
Ooops. I accidentally thought this was Wednesdays video when I signed in on my iPad. Either way my abs were on fire! Guess that’s why I’m down another 3.5″!
One day I might actually see my abs! Lol
Whataaat? ! This is fucking awesome Kate!!! What to start your weekend off…Over the plateau! Share the news online, and give yourself prop for all your hard work.