Name: Playbook - Brad and Jess Gouthro - 15 Minute Shredded Abs Workout
Uploaded: 2022-12-26T14:16:11.936Z
Duration: 15 min
Description: 15 Minute Shredded Abs Workout

Complete exercises A1-A5 in circuit format, without taking any breaks between the exercises within the circuit.

After you finish the A1-A5 circuit, take a 60 second rest, then repeat for a total of 3 rounds.

Tempo: 2010
1. Lie down, face up on a decline sit up bench
2. Grab the bench handle behind your head, bend your knees, and raise them to a 90 degree angle with your upper torso.
3. This is the starting position.
4. Contract your abs, and raise your hips and lower back to crunch your knees towards your chest.
5. Under control, keeping your knees bent, lower your lower back and hips just low enough to touch the bench, then repeat, focusing on keeping the tension on your abs throughout.
6. Repeat for reps.

Incline Reverse Crunch

Tempo: 2010
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs to just a few inches off the floor.
Repeat for reps.

Lying Leg Raise

10 reps/side
Tempo: 1011

1. Get down on the ground, lie on your side, extend your legs, and press your bottom hand into the ground in front of you, with your top hand behind your ear.
2. Keep your legs together and lift them off the ground while raising your top elbow towards your hip.
3. Complete the reps on one side, then flip over and repeat on the other side.

Oblique V-Up

Tempo: 1011
1. Adjust the pulley of cable machine to a high position, then attach a rope attachment to the cable.
2. Kneel down facing the cable machine while holding the ends of each side of the rope by your ears.
3. To begin the movement, contract your abs to crunch your chest towards your pelvis and breath out all the air. 4. Ensure you’re bending forward using your abs, not your hips.
5. Slowly return back to the starting position while maintaining a contraction in your abs throughout the movement.
6. Repeat the movement but this time aim your chest towards one of your knees.
7. Return to the starting position, then aim your chest towards your other knee.
8. Repeat.

Kneeling High Cable Crunch

Tempo: 1011
1. Sit down on the ground with your feet close to a low cable pulley, then place each foot inside the handle attachments.
2. Shift back so there is still tension on the cables when your legs are fully extended, then lay down on your back while placing your hands under your butt. 
3. To begin the movement, bend your knees and crunch them towards your chest as you contract your abs hard.
4. Then under control, lower your knees and extend your legs back to the starting position, while keeping them a few inches off the ground.
5. Immediately repeat another rep. Repeat.

15 Minute Shredded Abs Workout

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