Name: Playbook - Trevor Siggs - 20 Minute Abs
Uploaded: 2021-07-07T19:01:42.288Z
Duration: 30 min
Description: 20 Minute Abs

Getting Sunday funday started with this AB circuit burn!!! 🥵

Rene lopez

Here you will be doing 6 total exercises that will allow you to build a bigger and leaner core. These exercises will hit both the upper and lower core, as well as the obliques. Most of them are with weights so be sure to start light (until you have the form completely down) and move up as you get all the targeted reps on each set. You should be able to get this done within 20-25 minutes. Rest between each set shouldn’t be more than 1-1.5 minutes, remember though, most of these are weighted exercises so you don’t want to over rush them either. I like to do these in super set form, meaning I do 2 of them together. For example I will do the side crunches w/ hyperextend bench for 1 set and go directly to weighted decline sit-ups for the next set. That’s 1 whole super set, do it 2 more times. However, you can do these individually as well. Hope you and enjoy and let’s go!

Here you will be targeting the top area of your core. If possible do these with a weight plate for added resistance and tension. Make sure you put the weight right under your chin and I like to cross my arms around it for added stability. Keep a flat and straight back throughout the movement, however at the very top you can curl forward (forearms to knees) for an added crunch. No need to go fast on these, slow controlled reps is best.

Decline Sit-Ups (weighted)

Here you are going to be targeting and focusing on those obliques. I would suggest doing your first set with no weight and get a feel for it before you hold a weight plate. I tend to put my front foot back, however you can use whichever way feels more natural way on the hyperextension bench. Allow yourself to come as far down as possible for added range of motion, same for when you come back up. Focus on keeping your obliques tight and keeping all the tension on them. Make sure to hit both sides as well.

Side Crunches (hyperextension bench)

Here you will be targeting your upper and mid core by performing ab tucks. I elevate my hands for extended range of motion and added tension. The yoga ball works best and helps you to practice stabilizing your body weight throughout the movement. Bring your knees as high and far up as you can in a controlled motion.

Elevated Ab Tucks

This exercise will be targeting both the lower and upper parts of your core. You may adjust the angle of the decline lower if you need more assistance. Keep a slight bend in your knees and allow them to drop low without resting on the bench. Bring them up as high as you can and at the top of the reverse crunch, shoot hips up and feet straight up for added tension. Remember to always breathe in and out when performing and squeeze your abs on each rep to help isolate the exercise.

Decline Reverse Crunches w/ Hip Ups

Here you will be targeting abs isolating the obliques by doing side crunches. This is a great exercise to add a lot of weight for progressive overload on the obliques. You really want to bring those elbows to the knees at the ground level, if possible. Allow the cable to rise up as far as it can and pull the weight down by only isolating the obliques. Avoid using your shoulders and triceps to pull the weight down. Hit both sides for 10-12 heavier reps.

20 Minute Abs

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