Name: Playbook - Brad and Jess Gouthro - 15 Minute X-TREME Playground Abs
Uploaded: 2023-11-28T05:55:28.127Z
Duration: 15 min
Description: 15 Minute X-TREME Playground Abs

After completing the 36 second ab activator, complete exercise A1-A6, 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-A6, in  circuit  format,  taking  a 15  second  break  between  exercises.  Repeat for a total of 2 circuits.

CAUTION: Only attempt to complete this if you are very experienced and have access to a very stable pull up station that allows you to lock your feet in place.
Tempo: 1011
1. Grab a pull up bar and raise your feet to lock them in place. In this example, I’m safely and securely locking my feet between two bars.
2. Once your feet are secured, extend your body by slowly lowering your upper body towards the ground.
3. With your hands in front of your chest, contract your abs to raise your upper torso towards your thighs.
4. To make it even harder, extend your arms straight over your head.
5. Under control, lower your upper torso back to the starting position, keeping the tension on your abs at all times.
6. Repeat for reps.

Upside Down Hanging Sit Up

Tempo: 1011
1. Grip a chinup bar with a shoulder width, overhand grip, and hang with extended arms and your legs together.
2. Contract your abs, bend your knees, and raise your thighs towards your chest by curling your lower back underneath you. Squeeze your abs.
3. Don’t just lift your knees straight up. That primarily targets your hip flexors, not your abs. Also try not to lean back to create momentum.
4. Once the front of your thighs come close to your chest, under control, slowly lower your legs back to the the start.
5. Repeat.

Hanging Knee Raise

Tempo: 1011
1. Grab a pull up bar with a neutral, palms facing in grip.
2. Contract your lats and abs, then complete a knee raise but continue to invert your body so you are hanging upside down, with your legs straight.
3. This is the starting position.
4. Next, under control, slowly lower your hips until your back is parallel to the ground and your body forms an “L”.
5. Stop, then reverse the movement to extend your hips so you body once again is upside down.
6. That’s one rep.
7. Repeat for reps.

Inverted Hanging Hip Raise

10 reps/side
Tempo: 1011
1. Grip a pull up bar with a just outside shoulder width, overhand grip. 
2. Hang from the pull up bar with your arms fully extended and your legs straight down below you.
3. Next, exhale and contract your abs hard as if you’re about to get punched in the stomach while bending your knees and raising them to one side to bring your hip closer to your rib cage.
4. Exhale as your contract hard, then under control, extend and lower your legs back to the starting position, then complete to the other side.
5. Do not use momentum or swinging to complete the side crunch. 6. The side crunch begins by contracting your abs, not using momentum. 
7. Repeat for reps.

Alternating Hanging Side Oblique Crunch

Tempo: 1011
1. Grip a pull up bar with a just outside shoulder width, overhand grip. 
2. Hang from the pull up bar with your arms fully extended and your legs straight down below you.
3. Next, exhale and contract your abs hard as if you’re about to get punched in the stomach while raising your straight legs up as you flex and curl your hips.
4. Continue elevating your legs until your toes touch the bar. 
5. Then under control, lower your legs back to the starting position. 
6. Do not use momentum or swinging to complete the exercises. A proper rep begins by contracting your abs, not using momentum. 
7. Repeat for reps.

Toes To Bar

5 reps/side
Tempo: 1010
1. Grab a pull up with a shoulder width, overhand grip, and hang with extended arms and legs.
2. Contract your abs, bend your knees, and raise your thighs towards your chest by curling your lower back underneath you.
3. Rotate your knees to the side, then down in a circular motion, then stop at the bottom, and reverse the circular knee raise back around and to the other side.
4. Continue rotating your knees to both sides of your body.
Repeat for reps.

Hanging Around The World Knee Raise

X-TREME Playground Abs 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 X-TREME Playground Abs

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 X-TREME Playground Abs

More workouts from Brad and Jess Gouthro