Name: Playbook - JTM FIT - 20-30 Min AB Workout #1
Uploaded: 2024-03-27T11:08:07.354Z
Duration: 30 min
Description: 20-30 Min AB Workout #1

I am sore even while I cheat, it’s says a lot about the workout

Brandon

Incredible abs workout, really  painful  😭😭😭

Jonathan

27:05

I had to break Hollow Body holds into 2 x 30 sec sets instead of 1 x 60 sec

James

James Nguyen

David

So hard . Dying . 60 second hollow hold is something to work up to . 🥵

Anya

Gabrio Lima

Roxane

Perform the prescribed time and reps of each movement one after the other with as little rest as possible in between movements. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3 total sets.

Get it done as fast as possible while maintaining pristine technique! 

-Forearm Plank x 60 seconds
-Hanging Leg Raises x 15
-DB Core Twists x 20 (each side)
-Ab Rollouts x 10
-Side Plank Crunches x 20 (each side)
-Hollow Body Hold x 60 seconds

- Elbows under shoulders and hands out front
- Protract your shoulders, squeeze abs and glutes and keep your feet together 
-Actively squeeze abs and glutes the entire time while keeping your body totally straight 

Modification: use an elevated surface like a low plyo box or bench

Forearm Plank

- Hanging from the bar, with scapula engaged 
- Keeping your feet together and legs as straight as possible, raise your legs up to 90 degrees or slightly above 
- Lower legs back down with control which well help you avoid swinging back and forth 
- Really try and raise and lower as much as you can with your core. The hip flexors are will definitely be firing but keeping that mind body connection to the core will help make it more of a core exercise rather than a hip flexor exercise

Modifications: 

- do hanging knee raises 
- if you don’t have a pull up bar or you have a hard time hanging onto the bar, then do dip bar leg raises or knee raises

Hanging Leg Raises

- From a seated position, a single dumbbell at your side
- Lean back slightly to engage your core
- Lift the dumbbell across your body trying to touch the dumbbell behind you and then bring it back to the starting position
- Keep core engaged throughout

Modifications: use lighter weight or just use your bodyweight

DB Core Twist

-Start in a plank position kneeling on something padded. Feet on the floor.
-Rollout as far as you feel comfortable while keeping your core engaged. Do not arch your back. Keep abs tucked in 
-Pull yourself back to the plank position with your abs/core. All core!
-Do not roll back and just relax I’m between reps. Always roll back to the plank position to keep constant tension on the core 

Modifications: shorten the distance you rollout

AB Rollouts

- Get into a side plank position
- Place your top hand lightly behind your head
- Bring that elbow down to the floor with control squeezing your core
- Bring that arm back to the starting position and repeat

Modifications: staggered your feet for more stability or go from the knees

Side Plank Crunches

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

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