Name: Playbook - Brad and Jess Gouthro - 15 Minute Abs STRENGTH (Gym)
Uploaded: 2023-11-28T05:55:28.120Z
Duration: 15 min
Description: 15 Minute Abs STRENGTH (Gym)

After completing the 36 second ab activator, complete exercise A1-A5, in  circuit  format,  taking  a  15  second  break  between  exercises.  Repeat for a total of 2 circuits.  Finish with the cool down.

Complete exercise A1-A5, in  circuit  format,  taking  a 15  second  break  between  exercises.  Repeat for a total of 2 circuits.

1. With your core contracted, place your forearms on the swiss ball, aiming to keep your elbows directly below your shoulders. 
2. The wider your stance, the easier the plank. 
3. Ensure you keep your body forming a straight line from your ankles to your head. 
4. Hold this position for the duration of the exercise.

Swiss Ball Forearm Plank

60 seconds/side
1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground, contract your core, and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. Hold for the desired time, then switch sides and repeat.

Forearm Side Plank

20 reps/side
Tempo: 1012

1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground, contract your core, and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. You can place the top hand on your waist or for more challenge, extend your arm into the air.
4. Drop your hips to lower them to just above the floor, then press your forearm and feet through the ground to get back into the side plank position. 
5. Complete all the reps on one side, then switch sides and repeat.

Forearm Side Plank Drop

5 reps/side
Tempo: 1015
1.Get down on your hands and knees with your arms shoulder width apart, palms flat against the floor.
2. Your knees should be directly under your hips so your thighs are perpendicular to the floor and hip width apart.
3. Under control, at the same time, slowly lift and extend your right arm in front of you and your left leg behind you.
4. Hold this position while maintaining deep breaths for up to 8 seconds.
5. Slowly lower both your leg and arm back to the floor and repeat with your opposite arm and leg, maintaining as little movement from your hips and lower back during the transition
6. Continue alternating back and forth and repeat.

Alternating Bird Dog

10 reps/side
Tempo: 10X0
1. Place the end of an empty barbell in landmine, or if you don’t have access to a landmine, place the end of barbell in the corner of the room. Place a plate on the other end of the barbell. 
2. Bend over and pick up the end of the barbell and hold it with your arms extended, in front of your body. 
3. Keeping your arms straight, lower the barbell to one side of your body as you pivot your feet. 
4. With your abs contracted rotate your torso by pivoting the balls of your feet, while rotating the bar in a half circle over to the other side of your body. 
5. Repeat for reps.

Standing Barbell Rotation

Abs STRENGTH Circuit

After completing the abs workout, finish with this 3 minute cool down to loosen up your hip flexors and lower back.

30 seconds/side
1. While kneeling on the ground, bring one foot forward with your knee bent at a 90 degree angle.
2. Keep your abs braced for balance, then bend your back knee and bring your heel towards your butt. 
3. Grab your foot with your hand on the same side and hold the stretch.
4. To actively get a deep stretch in the quad, I like to think about contracting my glute and pushing my hip forward.
5. Hold for the desired time, then switch legs and repeat.

Kneeling Quad Stretch

30 seconds/side
1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose

1. Lie on your back with your knees bent, feet planted into the floor, with your arms extended at your sides.
2. Bring your knees towards your chest and place your hands just behind your knees.
3. Keeping your back flat on the floor throughout the stretch, pull your knees towards your chest and hold.

Lying Lower Back Stretch

Abs Cool Down

15 Minute Abs STRENGTH (Gym)

Ginna

Love the quick abs when you don’t have much time! Get it done!

5 sec Rest : 25 sec work

Follow-Along 5 Min Core

I’ve been looking for one like this! Intense and quick! Love it!

5 Exercises Core

Like the music and this core workout so much!

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This was different and new to an routines I’ve done but I like it a lot.

Jennifer

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There is something about these that makes me feel like I’m teaching my tummy where it’s supposed to be after having two kids. Haha Time to go back to where you used to be, tummy! Feels like some extra intention and love in the mid section.

Breathwork Core

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The knee tuck side plank twists were so hard.   I'm going to have to work on those.   I was trying to find a good modification.

Sara

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I absolutely love this combo!!! 💕🙋🏻‍♀️

Tatiana

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Love this one! Focused. Controlled. Strong.

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Love this one! 5 minutes great for the end of your workout! Love the low lighting too. Made me feel calm ☺️☺️

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Sariah

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Wahooo! That one’s tough in a good way!

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***** five stars! For some reason it only did one star 😝 but love this core work!

15 Minute Abs STRENGTH (Gym)

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