Name: Playbook - Brad and Jess Gouthro - 15 Minute CARVED Abs (Gym)
Uploaded: 2023-11-28T05:55:28.109Z
Duration: 15 min
Description: 15 Minute CARVED Abs (Gym)

After completing the 36 second ab activator, complete all 4 exercises in circuit format. Rest up to 20 seconds between each exercise and 1 minute between circuits. Finish with the cool down.

Complete all 4 exercises in circuit format. Rest up to 20 seconds between each exercise and 1 minute between circuits.

20 reps/side
1. Get in push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers

Tempo: 1011
1. Place your shins underneath the pads of a decline bench.
2. Lie back then extend your arms to grab a single dumbbell by its end, keeping it extended over your head.
3. Engage your abs and breath out as you raise your upper torso until it is almost vertical, while keeping the dumbbell over your head.
4. Slowly lower your upper torso back down towards the bench, without letting the tension off of your abs.
5. Repeat for reps.

Dumbbell Decline Sit Up

1. Get into a forearm plank position with your elbows directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With a quick hop, spread your feet wider apart, land, then immediately hop back to the beginning position, keeping your core contracted and firm.
3. Repeat for reps.

Forearm Plank Jack

Tempo: 1011
1. Lie down, face up on a decline bench, with your legs extended, and your hands holding the top handles on the bench.
2. Contract your abs, suck in your belly, and raise your straightened legs to bring them towards your chest.
3. As your legs approach 90 degrees, raise your hips and lower back off the bench to complete the range of motion.
4. Under control, slowly lower your legs back to the starting position, while focusing on keeping your abs contracted throughout the range of motion. 
5. Immediately complete another rep.

Decline Leg Raise

CARVED Abs Giant Set

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 CARVED Abs (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!

Tight Core 8 min Finisher

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

Jennifer

Tighter Waist Workout

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

Lean Abs Circuit

Tighter Abs - 8 min Finisher

Long Lever Abs workout

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

14 minute Tight Tummy

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

Tatiana

Planks-a-Lot Core Training

Love this one! Focused. Controlled. Strong.

Super Tight Waist Workout

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

Snatched Waist 5 Min Workout

Abs + Cardio

Sariah

Pooch Flattening Lower Abs Workout

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

Waist Trimmer Follow Along Workout

Killer Core Follow Along Workout

Belly Burn Follow Along Workout

6 Pack Attack Follow Along Workout

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

15 Minute CARVED Abs (Gym)

More workouts from Brad and Jess Gouthro