Name: Playbook - Brad and Jess Gouthro - 4 Minute TIGHT Abs (No Equipment)
Uploaded: 2023-11-28T05:55:28.102Z
Duration: 15 min
Description: 4 Minute TIGHT Abs (No Equipment)

After completing  the 36  second  ab activator,  set  your  timer  with  a  20 second work to 10 second rest ratio for 4 minutes. Complete exercise A1 for 20 seconds, followed by a 10 second rest, then move to exercise A2, etc.  Complete  the  A1-A4  circuit  2  times  for  a  total  of  4  minutes.  Finish with the cool down.

Complete exercise A1 for 20 seconds, followed by a 10 second rest, then move to exercise A2, etc.  Complete  the  A1-A4  circuit  2  times  for  a  total  of  4  minutes.

Tempo: 1011
1. Lie down on your back with your hands behind your ears, knees bent, and feet flat on the ground.
2. Complete a crunch by contracting your abs and curling up so your shoulders are off the ground.
3. Ensure your neck is in alignment. This means do not curl pull on the back of your head to crunch.
4. Pause at the top of the crunch for 1-2 seconds, then contract your obliques by bending to the side so your elbow moves towards your hip on the same side.
5. Reverse the side bend while still staying in the crunch position, and repeat on the other side.
6. Come back to center, and reverse the crunch position back down to the ground. That’s 1 rep.
7. Repeat.

Crunch To Side Bend Combo

Tempo: 1010
1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms. 
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head. 
3. With your core strong, slowly lift one elbow off the floor and extend your arm to tap the top of a water bottle or dumbbell, while keeping your hips straight and parallel to the ground.
4. Under control, place your elbow and forearms back on the ground, then repeat with the other arm. 
5. Continue for reps.

Forearm Plank Tap

Tempo: 10X0
1. Lie down on your back, legs straight and elevated about a foot off the ground with your hands by your sides.
2. Sit up while pumping one of your bent arms as if you were sprinting while driving the opposite knee to your chest.
3. Reverse the move to return to the starting position, then repeat the sprinting motion with the opposite leg and arm.
4. Repeat.

Sprinter Sit Up

1st round: right side
2nd round: left side
Tempo: 1011
1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. Raise your top leg up and hold it in this position.
4. Brace your abs, then reach your top arm up to the sky. 
5. Maintaining tension in your abs, rotate your torso and with your top arm, reach under and behind your body while still maintaining the side plank position. 
6. Reverse the movement back to the starting position and repeat.

Forearm Side Plank Reach Under And Top Leg Elevated

TIGHT 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

4 Minute TIGHT Abs (No Equipment)

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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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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Tatiana

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

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