Name: Playbook - Brad and Jess Gouthro - 15 Minute SCULPTED Abs (Gym)
Uploaded: 2023-11-28T05:55:28.130Z
Duration: 15 min
Description: 15 Minute SCULPTED Abs (Gym)

After completing the 36 second ab activator, superset the exercises until you’ve completed all sets of A, then move onto B, etc. Finish with the cool down.

Superset the exercises until you’ve completed all sets.

10 reps/side
Tempo: 1011

1. Lie down on the floor, face up, with your knees bent, feet planted into the floor. 
2. Contract your abs and breath out as your raise one shoulder and arm off the floor with your arm extended in front of you.
3. Thinking about pulling your body up a rope.
4. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
5. Under control, lower your shoulder back to the floor and repeat with the opposite arm.
6. Continue alternating sides for reps.

Rope Climber Crunch

20 reps/side
1. Lie down on the floor, face up, with your legs extended, arms by your sides with your palms pressed into the floor.
2. Keeping your legs straight, raise them off the ground a few inches then raise and lower each leg independently without touching the floor.
3. Continue alternating sides for reps.

Flutter Kicks

SCULPTED Abs Superset A

Superset the exercises until you’ve completed all set.

Tempo: 2010
1. Get down on your knees and grab the handles of an ab wheel with both hands. If you don’t have access to an ab wheel, you can do a barbell rollout or swiss ball rollout. 
2. It’s essential to protect your lower back by keeping your core flexed, braced, and turned on throughout the movement.
3. With your shoulders directly over the ab wheel, slowly roll the ab wheel forward, keeping your core tight, glutes firing, and extend your body as far as your strength will allow, without sagging your hips or allowing your lower back to collapse. Ensure your neck is also in a straight line with your spine.
4. Reverse the movement by contracting your abs and pulling the ab wheel back to the start. 
5. Repeat.

Ab Wheel Rollout

10 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. Hold this position for 2 seconds, then lower your hip to just above the floor, then press your forearm and feet through the ground to get back into the side plank position and hold for another 2 seconds.
4. After you completed your reps on one side, switch sides and repeat.

Forearm Side Plank Dips

SCULPTED Abs Superset B

Tempo:1011
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

1. Lie down on the floor, face up, with your arms and legs fully extended.
2. Contract your core and raise your legs, with toes pointed, shoulders, and arms off the floor a few inches to create a concave body.
3. Focus on keeping your lower back pressed against the floor by pulling your belly button towards the floor. 
4. The closer you keep your arms and legs to the floor without arching your lower back, the more challenging it is.
5. Hold this position for the desired time.

Hollow Body Hold

SCULPTED Abs Superset C

Tempo: 1011
1. Lie with your upper back and shoulders on top of a swiss ball with your knees bent at 90 degrees, and your feet planted into the floor, hip width apart.  
2. Hold a weight such as a plate or dumbbell across your chest and keep your abs contracted throughout the movement.
3. Raise your upper torso off the swiss ball, then reverse the movement until your upper back and shoulders are on top of the swiss ball. 
4. Repeat.

Weighted Swiss Ball Sit Up

10 reps/side
Tempo: 1011
1. Lie down on your side on top of a swiss ball with your feet staggered and planted into the floor for added balance and your bottom arm balanced on top of the swiss ball.
2. Place the hand of your top arm behind your ear and perform a side crunch by bringing your elbow towards your top hip .
3. Contract your core hard on every rep.
4. Repeat all the reps on one side, then switch sides and repeat.

Swiss Ball Side Oblique Crunch

SCULPTED Abs Superset D

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 SCULPTED Abs (Gym)

Ginna

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

5 sec Rest : 25 sec work

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

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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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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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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 SCULPTED Abs (Gym)

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