Name: Playbook - James Alexander-Ellis - Abs of Steel (V1) 🛠
Uploaded: 2021-01-18T11:47:56.106Z
Duration: 35 min
Description: Abs of Steel (V1) 🛠

A bit unclear how to count reps — is “one” ankle tap one ankle or both? Same with shoulders

Sloane

The day 1 was a really good workout for me. I didn’t stop going and I feel the burn!

Robert

Amazing no weights nothing but body strength sweat and tears.   Loved it.

Miss Barbara

Abs Of Steel V1, is 30 minutes of solid Abdominal destruction and is the entry level workout! 

(Choose V2 or V3 if you’re a little more experienced with Core training)

So here, you’ll use bodyweight only, and keep the reps high!! 

Each exercise is done in a superset, so a pair of different movements, with NO rest in-between!

My top tip is to manage your breathing carefully, and always EXHALE on the exertion part of the movement (so the TOP or UP part of a crunch!)

Check out my nutrition guide that’s loaded in here too, so you can eat right to support your Six-pack goals!

Good luck

**4 x Supersets**
Start with Knee Tucks (12-15 reps) and then straight into Flutter Kicks for 30-45secs 🤩

Repeat 3 more times!!

Targets the Upper / Outer Abs!

- Don’t sit up too high, just use a short movement of the shoulders 
- Pull the knees right into your face
- Reach with your hands to your ankles 
- Exhale hard at the top of each rep!
- Keep your lower back you touching the floor at all times

Knee Tuck - Crunch

Targets your inner core

- Focus on using your hands / fists to tilt your hips towards the floor. This will help keep your back FLAT throughout 
- Keep your legs straight, use short movements 
- Keep the core tight, and don’t allow your spine to pull away from floor

Flutter Kicks

Knee Tucks ⏩ Flutter Kicks

**4 x Supersets**
Start with Reverse Crunches (12-15 reps) and then straight into Shoulder Taps!

Take a 60s rest and do this superset 3 more times! 🥴

Targets your outer & lower abs!

-Use your flat hands on floor for support.
-Pull your legs up, and curl your hips up and off the floor
-Exhale hard at the top of the rep!

Reverse Crunches

Targets the Inner Core

- Use narrower foot placement for more challenge 
- Aim to keep your hips and torso still throughout 
- Keep your hips down 
- Don’t rush, move slowly!

Shoulder Taps 🤚🏼

Reverse Crunches ⏩ Shoulder Taps

**4 x Supersets**
Start with 20-30secs of Side Plank (with hip dips) then straight into the Ankle Taps for 20-30 reps!

Take a short rest and do this pairing 3 more times! 🤩

This targets your Obliques (side abdominals)

- Stack your feet on top of each other 
- Your elbow directly under your shoulder 
- Once you’re straight and stable, drop the hip down and bring it up! Keep moving til your time is up!

Side Plank (with Hip Dips)

Targets the Obliques (Side Abs)

- Keep your chest lifted slightly throughout 
- Slide your arm down and tap your ankle
- Try NOT to bend your torso as you reach, but slide your shoulder and elbow down towards your foot!

Ankle Taps

Side Plank ⏩ Ankle Taps

Abs of Steel (V1) 🛠

Olivia

Never felt so violated.. but in a good way. The perfect workout. 🔥💀

Mohammad Ben Essa

Full-Body Furnace 🔥🥵

You have bad ass workouts. They look deceptively easy, deception is not reality.

Ruben Perello

It is quite hard training, but would be nice if it's a bit clearer of needs to be done superset, triset or giant set within rests. I want to train the best way possible to get results as never before! 🔥🔥🔥

Abs of Steel (V1) 🛠

Community

More workouts from James Alexander-Ellis