10 Min Abs and Obliques Workout for Women & Men

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is an abs and obliques workout this routine is divided up into two parts and part one we’re going to hit your overall core and abdominals and in part two we’re going to obliterate those obliques I’m going to be doing the standard variations and follow me for those beginner modifications alright let’s get into it can you tell we’re excited let’s go ahead and lie down on the ground Claudia is going to do a three level crunch I’m going to do a three level sit-up so we’re going to spend three levels to get all the way up I’m going one two three and back down one two three so you’re breaking that movement up into three separate parts whether you’re doing the crunch variation or the sit-up variation that claudia is doing so instead of just letting your momentum take you all the way through this forces you to break that momentum up and really concentrate I’m contracting those ab muscles to finish the move now throughout the course of today’s workout we’re not going to count any repetitions it’s just about getting in as many reps as you can in the allotted time period we’re going hard and we’re going fast today getting a lot of work in in a short period of time they want you to focus on breathing throughout whatever you do do not hold your breath you will regret it if you do that is for sure and I find any of these moves today you start on a harder move and you need to move to the easier one that’s okay to just encourage you to make this workout your own let’s keep this one up for 10 seconds we’re almost there fight you through that burn right through it three two one zero nice turning over for the next one we’re getting into a high plank position Claudia is going to be on her knees I’m going to be up on my feet we’re going to do a Superman plank so starting a plank position then go ahead and walk your hands out as far as you feel comfortable and we are going to hold the whole move is just that right there arms around front core is nice and tight take those arms and hands out as far as you can and breathe whatever you do do not hold your breath on this one we’re holding this one for 40 seconds in total so find that right variation for you that right depth get there and hold the further out those arms are in front of you the harder this one will be there isn’t an easy variation of this one just hard and harder good hold on nice and tight you got it let’s hold this one for 10 more seconds stay tough stay strong and 5 4 3 2 1 okay turning over for the next one keep that pace up cloudy’s going to lie down on her back and do a lying knee tuck I’m going to be an elevated Utah so hands are here how about a 45 degree angle both of us are bringing those knees in to our body Claudia’s version is a little bit easier finds it a little more advanced try if you’re doing the harder version try your best to keep that body on a 45 degree lean if you want a version that’s in between the two you can go ahead and come up elevate it but relax your feet down in between if you’re lying down I really challenge you to not rest your feet in between your leg raises here or your knee raises just right one right into the next key to add training and to getting that six-pack is really to keep those ABS under tension for the longest time possible this exercise doesn’t allow them to rest especially if you don’t set those feet down in between wraps nice work guys keep it up what you got rind it out here let’s hit this one for ten more seconds one into the next you got it good keep that pace up four three two one zero okay we’re turning to our backs for the next one I’m going to do a lying leg to his cloud he’s going to do a line knee twist so I hands out your side try to best keep your shoulder blades flat on the ground my legs are up straight Claudia’s knees are bent and we’re twisting so just using those obliques power and through on this one again trying your best keep your upper back flat on the ground and if you don’t have the full range of motion on this one to get your legs your knees all the way side-to-side that’s okay do the best you can you can just do a 45 to 45 or whatever feels right for you again we just encourage you to make this workout your own this is a tough workout it may be short but we are going non-stop that constant time under tension it is really going to work those obliques you got it make sure to breathe whatever you do do not hold your breath on this one you got it I know it’s burning fighting through that burn learning to love that burn you got it right here guys one rep into the next come on you’re a fighter not a quitter let’s see it right here let’s go let’s go let’s go ten more seconds on this one that’s it almost there breathe let’s go five four three two one zero all right I’m going to do a key rotation where Claudia’s going to do a key hold from her knee so you decide which one is right for you I’m going to switch side to side where Claudia is just going to come up on one side and hold keeping that core tight abs stay nice and locked in you decide which one is right for you either way get that back straight if you’re doing the version from your knees you’re going to switch halfway through greed keep that core nice and engaged later sitting in this key rotation hold yep keep those abs tight if you’re doing the version from your knees go ahead and switch sides as we doing my version just keep on moving let’s go whatever you do keep fighting name of the game today we’re all hurting and burning together thousands maybe millions of us doing the same workout all on the same boat today all here fighting let’s go come on what you got what you got put it out there guys thank you sure to breathe let’s go here it’s hit this one for just ten more seconds we go guys almost there fighting to the end and five four three two one and zero nice ok we’re moving into a crossbody mountain climber either from up on your feet or your knees I’m going to bring that knee in and to the side knee up into the side I’m on my feet Claudia’s on her knees but the basic move is the same not just bringing the knee straight up but actually bring it across to that opposite side we’re just getting in as many reps in as you can this one’s not only great for working the core obliques but also it’s a calorie torture as well you’re going to burn some fat on this one call that extra credit come on keep moving guys what you got don’t give up don’t pause that video this is what you came here for focus on that why what brought you here today come on keep it up keep it up let’s go don’t give up you got it don’t stop when it hurts stop when you’re done come on let’s go just 10 more seconds on this one that’s it that’s it fight through it fight through it you got it four five four three two one zero okay we’re going to be up on our feet to the next one I’m going to grab my dumbbell flyes just can use your body weight see they’re nice and wide toes are pointed out just a little bit arms are straight up we’re going to do an around-the-world we’re going to do a side Bend and you’re done down as far as you can and and turn pivot reach and return sir go down as far as you can without having to pivot and then when you can’t anymore go ahead pivot and reach down to that foot you can’t quite get all the way to the foot that’s okay do the best you can I know this one takes a little bit of coordination we even had to practice this one earlier is that right but it does work and you can immediately feel like hitting those obliques so again it’s okay if you can’t quite reach all the way down do the best you can this one definitely has the added benefit of getting a little bit of mobility and flexibility working it as well nice just give in to that rhythm one into the next this is it last oblique move of the day come on what you got let’s go put it all out there guys fucking through to the very end and so pushing yourself nobody else can do it for you what do you got right here prove it to yourself not us you’re not competing with us competing with yourself just getting a little bit better every single day defeating that you from yesterday come on what you got last ten seconds keep focused almost there let’s go let’s go four five four three two one last one and zero height work that high that was a hard and fast today nice work today guys thank you for sticking with it right to the very end if you liked this workout you know working out with us for a while you’re starting to see some results we’d encourage you to please go check out our patreon page where you can find out more of a hiking support our mission of keeping these great workouts free if you enjoyed this workout routine with us today we ask that you give it a big thumbs up and please subscribe to our youtube channel so you never miss a workout from Hospit make sure to check out has bit comm we have hundreds of free workouts just like this one free me plans and our free complete fitness program if you’re on Facebook Instagram Twitter snapchat come fine has it because we want to connect with you thank you so much for working out with us today it’s been our privilege I’m out of breath I’m coach Kozak and I’m Claudia and we will see you at your next workout