Name: Playbook - Brad and Jess Gouthro - 15 Minute Sliced Abs Workout
Uploaded: 2022-12-26T14:16:11.944Z
Duration: 15 min
Description: 15 Minute Sliced Abs Workout

Complete each exercise in circuit format, taking a 15 second break between exercises. Repeat for a total of 3 circuits.

Tempo: 2010
1. Jump up and grip a pull up bar with a shoulder width, overhand grip. 
2. As you hang with your arms extended, place a swiss ball between your feet.
3. Contract your abs and bend your knees, while gripping the swiss ball with your feet, as you raise your knees towards your chest. 
4. Rather than just lifting your knees straight up, which primarily would just target your hip flexors, think about curling your hips.
5. Once the front of your thighs come close to your chest, under control, slowly lower your legs back to the start, while holding on to the swiss ball throughout the exercise.
6. This is important as you want to remain under control at all times, rather than leaning back and creating momentum.
7. Initiate with the abs and contract hard.
8. Repeat for reps.

Swiss Ball Hanging Knee Raise

Tempo: 2011
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 in front of your face, with your elbows bent.
3. To begin the movement, contract your abs to crunch your chest towards your pelvis and breath out all the air. Ensure you’re bending forward using your abs to move the weight, not your arms. Think of your arms as just the mechanism to hold the rope. 
4. Slowly return back to the starting position while maintaining a contraction in your abs throughout the movement. 
5. Repeat for reps.

Kneeling Cable Crunch

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: 2011
1. Lie down on your back with your knees bent at 90 degrees and feet planted on top of a bench. 
2. Grab a medicine ball and hold it with extended arms over the top of your head. 
3. Keeping your arms extended, complete a crunch by bringing the medicine ball over your chest, while simultaneously raising your hips to contract your lower abs. 
4. Pause for a moment to get a good contraction, then reverse the movement. 
5. Repeat for reps.

Medicine Ball Double Crunch

15 reps/side
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 the rope with one hand, with your elbow bent. You can place the other hand on your waist.
3. To begin the movement, contract your abs to crunch your elbow towards your opposite knee, while breath out all the air as you pull your abs inwards. Ensure you’re initiating the crunch using your abs to move the weight, not your arm. Think of your arm as just the mechanism to hold the rope. 
4. Slowly return back to the starting position while maintaining a contraction in your abs throughout the movement. 
5. Repeat all the reps on one side, then switch sides and repeat.

Kneeling Cable Oblique Crunch

Tempo: 2011
1. Get down on the ground in a pushup position with your arms straight and directly underneath your shoulders.
2. Slide your shins up on top of a swiss ball so your body now forms a straight line from your feet all the way to your head.
3. While keeping your legs straight, contract your abs and push your hips as high as you can towards the ceiling by rolling the swiss ball towards your body.
4. Ensure you don’t round your lower back.
5. Reverse the movement back to the starting position by rolling the swiss ball backwards and lowering your hips under control.
6. Repeat.

15 Minute Sliced Abs Workout

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