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6 MINUTE 6 PACK : AB WORKOUT

January 08, 2015 4 min read

6 MINUTE 6 PACK : AB WORKOUT Do you think you are you ready for this core crushing awesomeness?! This clip shows a few demos from my new "6 minute 6 pack" workout and the moves are broken down and explained below. Top left is Plank Jack into 2x Mountain Climber. Top right is Mountain Jump & Reach. Bottom left is Reverse Curl into 2x Bike Abs. Bottom right is One leg towel drag Mountain Climber. The full workout is below. Beginners set a timer for (20/10). Advanced set a timer for (30/10). This had me dripping and burning in just over 6 minutes - 10 moves with descriptions below. 1. Wide MC Jump and Reach Starting in a Plank position jump your right leg into a wide mountain climber and reach your right arm forward. Then jump your left leg into a wide mountain climber and reach your left arm forward. Remember to pull your core in and keep your back as flat as you can. Repeat the move for the duration of the interval. (Top Right of Demo Video) 2. Reverse Curl into 2x Bike Abs Start by lying flat on your back. Engage your core and lift up your legs into a Reverse Curl and lower, moving straight into 2x Bicycle Crunches. Try to keep you legs from ever touching the ground if you can. Repeat this sequence for the duration of the interval. (Bottom Left of Demo Video) 3. Plank Jack into 2x MC Starting in a Plank position, keeping your back flat, jack out the legs. Move straight into 2x Mountain Climbers and back to a wide jack. Repeat this sequence for the duration of the interval. (Top Left of Demo Video) 4. 1-leg towel drag MC - L Place a towel under your left foot and assume Plank position. Drag the left leg in with your core towards the chest while extending the right leg back. Then drive the right knee in while using your core to push the left leg back. The most advanced should never let the right leg touch the ground. Beginners try dragging the left foot in and extending the right leg, then stepping the right leg in while extending the left leg back. Repeat for the duration of the interval. (Bottom Right of Demo Video) 5. 1-leg towel drag MC - R Place a towel under your right foot and assume Plank position. Drag the right leg in with your core towards the chest while extending the left leg back. Then drive the left knee in while using your core to push the right leg back. The most advanced should never let the left leg touch the ground. Beginners try dragging the right foot in and extending the left leg, then stepping the left leg in while extending the right leg back. Repeat for the duration of the interval. (Bottom Right of Demo Video) 6. Plank Jack into 2x MC Starting in a Plank position, keeping your back flat, jack out the legs. Move straight into 2x Mountain Climbers and back to a wide jack. Repeat this sequence for the duration of the interval. (Top Left of Demo Video) 7. Curtsy Lunge w/weight twist L Starting in a standing position place your weight into your left leg while bringing the right leg back into a curtsy lunge. With arms extended twist your body to the right engaging your core. Twist back to the front and return your right leg to the starting position. Advanced get some weight involved. You will really feel it in your legs and abs when you twist. Repeat for the duration of the interval. 8. Curtsy Lunge w/weight twist R Starting in a standing position place your weight into your right leg while bringing the left leg back into a curtsy lunge. With arms extended twist your body to the left engaging your core. Twist back to the front and return your left leg to the starting position. Advanced get some weight involved. You will really feel it in your legs and abs when you twist. Repeat for the duration of the interval. 9. Plank (L knee to elbow, kick thru) Starting in a plank position, pull your left knee in towards your left elbow. Keeping your left leg off of the ground if you can, pull it in under your body twisting to the right and touching the left foot with your right hand. Try and keep your left leg off the ground and repeat the sequence from the beginning until time is up. 10. Plank (R knee to elbow, kick thru) Starting in a plank position, pull your left knee in towards your left elbow. Keeping your left leg off of the ground if you can, pull it in under your body twisting to the right and touching the left foot with your right hand. Try and keep your left leg off the ground and repeat the sequence from the beginning until time is up.

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