5 Min Abs

[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five minute abs workout this routine can be performed on its own or in combination with any of our other workouts there’s also absolutely no equipment required for today’s routine you can follow along with me for the standard moves and follow me for some easier modifications all right let’s burn out those ABS [Music] [Music] all right let’s begin by starting on the floor on our backs I’m gonna be performing an extended reverse crunch and I’m gonna be performing just a reverse crunch let’s start by tucking that chin bring your shoulder blades off the ground gluing your lower back to the floor and extending your arms straight back now I’m gonna extend my legs straight out and I’m gonna have my knees bent with my toes on the ground now keeping this position for both gonna bring those knees into our chest and then return you decide which variation is most appropriate for you but again keep those shoulder blades lift it up off the ground which is gonna force those ABS to stay contracted throughout the entire move and your breath on this movement is that you are inhaling as you’re bringing your legs down and exhaling as you bring them into your chest and make sure to keep breathing you do not want to hold your breath throughout this one and if you start with one variation and you need to move to the next feel free to do so we’re just getting in as many reps as we can in a lot of time period we’re going hard and fast today keep it constant tension on those ABS keep breathing keep moving here we got last 10 seconds on this first move keep grinding it out as fit drive four five four three two one and zero alright next moving into a whole body flutter + pulse so again maintaining that same position with my chin tucked my lower back glute to the ground and I’m gonna have my legs straight on this flutter notice again I just left my knees bent and I’m just flutter kicking so the straighter your legs are the harder it is the more of a bend you get in those knees the more tension it’ll take off those ABS you decide which variation is right for you and your variation may look like something a little in-between yeah that’s it we just encourage you to make this workout work for you keep breathing keeping those abs contracted good almost through this one more than half way keep running it out fighting through that burn let’s go the last ten seconds almost there almost there and five four three two one zero all right we’re turning over for the next when getting into a high plank position I’m gonna get into a high plank position from my feet and I’m on a high plank position from my knees now I’m gonna go opposite elbow to me and I’m actually going to do elbow to an AB crunch so she’s just bringing that elbow into her abdominal muscles and I’m bringing that opposite elbow to me again you decide which variation is most appropriate for you but either way we’re keeping that back nice and straight core stays tight shoulders are parallel to the ground we don’t want a lot of twisting involved in this one and just again getting as many in as you can it’s a nice little ab squeeze that’s it hard and fast today hitting every single abdominal muscle hitting you from all angles today good keep it up again how many can you get here yeah only in competition with yourself getting a little bit better every time you come back and repeat this routine I’m much left here let’s go last five seconds grind it out for a three two one and zero excellent next we’re gonna move to our sides we’re gonna do a jackknife now starting on that side one arm out straight opposite hand on your head now I’m gonna bring both legs up as I bring my elbow to knee and I am just bringing my top leg up and leaving my bottom leg stationary on the ground again you decide which variation is gonna be most appropriate for you today trying your best to meet in the middle this one so both crunching and bringing those knees up at the same time and you’re really gonna feel those obliques just light on fire that’s it learning to love that burn here you are exhaling as you squeeze to meet your knee in the middle and inhale on the way back down we’re gonna switch sides at five four three two one flip over same move just opposite side now try to eliminate that down time get right back into it here and if you need if you’re doing my variation and you need to rest your feet in between feel free to do so but for an extra challenge keep those feet elevated and don’t allow them to rest in between reps again getting as many in as you can working at your own pace here let’s go whoo let’s go not much left on this side last ten seconds again only in competition with yourself let’s go four five four three two one zero to our backs finishing with a toe reach get those legs straight up the best you can now bring your shoulder blades up off the ground reaching for those toes and performing crunches and if you need to it may look something like a knee reach or shin reach do the best that you can you need to you can be here that’s right but we’re reaching straight up don’t crunch that neck but instead focus on getting those shoulder blades up off the floor reaching straight up for the toes reaching for the ceiling with your hands with those ABS but not with your necks the home stretch that’s it finish strong burn them out would you come here for half a tribe what made you hit that play button stay focused on it right here fight into the yet here are a fighter you are not a quitter let’s see it let’s go last ten seconds how many can you get let’s go push it four five four three two one zero whew it’s so good mission successful Claudia nice work nice work to you out there has beat Ryan you can stay down on the ground but we have to get out that’s very true thank you for working out with us today he enjoyed this workout we’d ask that you please help support our mission of keeping 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