20 Min Advanced Ab Workout for Women & Men – 20 Minute Abs Workout at Home Abdominal Exercises


hey everybody
it’s your personal trainer coach Kozak and I’m Claudia and this is a 20 Min Advanced Ab Workout for Women & Men – 20 Minute Abs Workout at Home Abdominal Exercises this routine is broken up into three parts and part one we’re
going to work your overall core in part two we’re going to focus on those lower
abdominals and in part three we’re going to crush those obliques follow me for
the intermediate through Advanced exercises and follow me for the easier
modifications all right let’s get right into it you we’re going to get started on the ground
with the first one we’re going to get into a high plank position we’re both
going to perform a high plank extension I’m going to extend with my opposite arm
and leg where Claudia is just going to alternate extending from her arms
throughout the course of today’s workout we’re not going to count any repetitions
we’re just going to perform as many reps as we can and a lot of time period
moving at your own pace you decide which one of these variations is right for you
that’s right and we’re keeping our core nice and tight on these plank movements
and remembering to breathe try your best keep that back nice and straight
and if you’re performing the version with your legs go ahead and pull up
using those glutes keep on breathing through make sure not to hold your
breath whatever you do it will catch up with you if you do full extension the
best you can let’s hit this one for just 10 more seconds making sure to breathe
throughout four five four three two one zero good okay we’re moving to our backs
for the next one we’re going to perform a frog talk I’m going to start from
lying down where Claudia’s going to start with our upper body on a 45 degree
angle I’m going to sit up bring my legs in tuck and return where Claudia is
going to stay keep that upper body on a 45 degree angle throughout and she was
going to go ahead and rest those feet in between repetitions what I’m going to
try my best to keep my feet up so again you decide which one of these variations
is going to be right for you today neither one of them are easy definitely
not it’s just tough and tougher again make sure to breathe whole in keep that
core nice and tight on every repetition it’s a constant time under tension
that’s going to get you those ABS you’re looking for
but I want those abs resting whatever you do don’t hit that pause button today
just keep moving if you got to switch to the easier variation that’s alright just
don’t give up let’s hit this one for class ten seconds fight through it guys
rap by rap right here and five four three two one zero
alright returning over for the next one getting back into that high plank
position Claudia’s going to be on her knees I’m going to be up on my feet from
a high plank position we’re going to walk out and out in front the best you
can and then walk back again you decide that the better if you do this one on
your knees or up on your feet either way keep that core nice and tight this one’s
a killer definitely I’m sure to keep those abs contracted you don’t want your
butt way up in the air and you don’t want your butt sinking trying your best
to keep your back flat throughout blocking out less you can feel it and
then walk back as you get into it get a little more confident in it so you’ll
forget to test your abilities a little more and walk out as far as you can okay
if you walk out and can get back up just means you’re pushing the pace you can’t
change without being challenged and this one is definitely meant to challenge you
pushing yourself because nobody else can or will do it for you here we go guys
you got it keep it moving let’s hit this one for ten more seconds almost there
come on all the way out and five four three two one zero
nice job okay we’re going to turn over for the next one under our backs we’re
moving into a flutter kick so I wouldn’t place those hands at the small of your
back and tailbone I’m going to have my legs out straight for this one but
Claudia’s going to have her knees bent at about a 90 degree angle you decide
which variation is right for you but either way we’re going from about it has
zero to a 45 on those flutter kicks to the adds tight once you also if you feel
a little string or pressure in your low back curl the chin in a little chin tuck
and that will help keep your lower back on the ground on this one to relieve any
little lower back tension that you may have again make sure to breathe this is
a great one for those lower that lower abdominal area just burning it out right
here guys and as this workout progresses and it keeps getting tougher it’s so
important that you focus on what motivates you what brought you here
whether you just want to have a killer six packs trying to get better at sports
or just trying to dominate at life whatever it may be focus on it and stay
focused out it on it throughout this workout let’s go ten more seconds on
these flutter kicks I know it’s burning right through that burn guys fight
through it and five four three two one zero
all right let’s turn over we’re getting into a low plank position
Chloe is just going to get in that low point position and hold well I’m going
to do a plank hike so I’m going to bring one knee up curl my chin and tuck in and
return next leg again and return you decide which one of these variations is
right for you if you’re good just holding that plank position or if you
want a little extra work you want to get a little crazy with me on this one if
you’re doing this plank variation make sure you return all the way back to
square your back straight in between anyway we’re keeping that core tight you
don’t want your butt up in the air and you don’t want it sinking on this one
make sure to breathe and go to that happy place on this one you got it one
wrap into the next stay tough on this one guys it’s all about that mental
toughness if it were easy everybody be fit but they’re not come on let’s hit
this one for ten nine eight seven six five four three two one zero nice work
all right let’s turn over to our back get into a hip hop position next let’s
get those feet nice and close to our glutes we’re going to drive off those
heels drive the glutes up and at the same time we’re going to reach up and
across our shoulder listen from my side reaching up and across we’re rolling on
to that opposite side shoulder as we come up and drive off those heels and
every time not at the top and want you to squeeze your lower abdominal area as
well as your glutes this is a great one for juster overall core making sure to
breathe don’t hold your breath on this one if you feel like this one’s a little
too much you can just go and do a traditional hip up you decide which is
right for you move it at a pace that you’re pushing
yourself but at the same time you feel comfortable you got it one wrap into the
next guys come on keep fighting don’t give up no letting
up right here you got it making sure to breathe whatever you do do not hold that
breath last ten seconds fight through it fight through it in five four three two
one zero excellent all right returning over now we’re
getting into a high plank position also known as a push-up position cloudy is
going to be on her knees and move you up on my hands we’re going one knee up and
then twist that knee in alternating knee up and in whether you’re up on your feet
or on your knees the move is the same keep your back nice and straight core
nice and tight and just keep moving this workout will be over with before you
know it think about how good you’re going to feel when this is all said and
done and then you can check this off your list for the day just keep grinding
one wrap into the next come on let’s go you got it
pushing past that burn that burns got nothing on you come on let’s go you got
it all day long we can feel it working that’s alright that’s a good thing that
means it’s working we can feel it let’s go push past it push past it you got it
one into the next guys let’s hit this one four five four three two one zero
art we’re returning to our backs we’re going to do a v-sit I’m doing both
legs Claudia’s doing one arms up overhead legs are out straight at the
same time we’re going to crunch up and bring those legs up our body gets into
about a v-shape hence the name be sick put those arms up and over you decide if
you can use one leg or if you’re going to use two this one is brutal probably
my least favorite that’s alright that’s what I’m working on it I’m not perfect
just grinding it out trying to get a little bit better every single day let’s
go guys what you got don’t hold your breath on this so please put it all out
there only two more seconds on this one let’s go almost there almost there
cool keep fighting keep grinding what you got let’s go last ten seconds we ran
into the max here it is for sure right to the end
and five four three two one zero all right moving into an upright bicycle
next leaning back on a 45 degree angle legs are all straight over bring an
opposite knee to opposite elbow claudia is going to go ahead and return that leg
to the ground in between sets where i’m going to keep my legs off the ground and
we want to try to keep a 45 degree angle as best as we can on this one really
engage those ABS it’s gonna take everything you got just keep moving
don’t stop matter how bad it hurts no matter how bad it burns you’re tougher
than that burn you guys got it let’s go come on go go go go go what you got
we’re not all out there last ten seconds that’s it that’s it come on don’t stop
no stop don’t stop five four three two one zero
we’re turning over last one for the day we got mountain climbers up into a high
plank position bringing those knees up into your chest
Claude is going to do the modified variation where she’s stepping up and
I’m bringing those knees explosively in and kicking them back this is it right
here guys this is what you came here for stay focused on your goals what you’re
working on what’s your why come on that’s it go to that happy place and
keep moving everything you got put it all out there let’s go what you got what
you got I want you to exceed your own expectations today that’s it come on
don’t stop don’t stop don’t stop don’t stop when it hurts stop when you’re done
let’s see it come on you got it you’re a fighter not a quitter you’re a fighter
not a quitter you got it ten seconds that’s it come on you can do anything
for ten seconds you got it five four three two one zero we moving into
a side oblique crunch now so legs are on the side both knees are on the side one
arm out one arm on your head we’re crunching right here similar to a
traditional crunch but we’re targeting that oblique no modifier for this one
just get as many reps in as you can whatever that is we just encourage you
to work at your own pace make this workout your own
thanks for keep it up doing great so far keep moving keep breathing and keep
squeezing that oblique at the top of every rep make sure you get full range
of motion all the way up all the way down you got it right here right here
let’s switch sides in five four three two one zero
switching sides now alright and right into it you got it
excellent work everybody again think about what brought you here today to
begin with what is it what’s your why trying to tighten up those ABS trying to
get better at your sport just trying to kick butt at life whatever it may be
focus on it that that motivation is going to be what gets you through this
workout come on stay focused on it let’s go what you got what you got put it all
out there breathe squeeze and contract those ABS
at the top every time squeeze that oblique you gotta fight through that
burn come on you’re stronger than that burn let’s see it right here let’s go
let’s go let’s go yeah just ten more seconds on this side almost there almost
there no letting up four five four three two one zero nice okay we’re turning on
your backs for the next one I’m going to do a lying leg twist Claudia’s going to
do a lying knee twist so I ends out your side try your best
keep your shoulder blades flat on the ground my legs are up straight Claudia’s
knees are bent but we’re twisting so just using those
obliques power through on this one again trying
your best to keep your upper back flat on the ground and if you don’t have the
full range of motion on this one to get your legs your knees all the way
side-to-side that’s okay do the best you can you can just do a 45 to 45 or
whatever feels right for you again we just encourage you to make this
workout your own this is a tough workout it may be short but we are going
non-stop that constant time under tension it is really going to work those
obliques you got it make sure to breathe whatever you do do not hold your breath
on this one you got it I know it’s burning
fighting through that burn learning to love that burn you got it right here
guys one rep into the next come on you’re a fighter not a quitter let’s see
it right here let’s go let’s go let’s go ten more seconds on this one that’s it
almost there breathe let’s go five four three two one
zero all right I’m going to do a key rotation
where Claudia’s going to do a key hold from her knee so you decide which one is
right for you I’m going to switch side to side but Claudia’s just going to come
up on one side and hold keeping that core tight I have stay nice and locked
in you decide which one’s right for you either way keep that back straight if
you’re doing a version from your knees you’re going to switch halfway through
breathe keep that core nice and engaged while
you’re sitting in this p rotation hold yeah keep your abs tight if you’re doing
them merge them from your knees go ahead and switch sides after doing my version
just keep on moving let’s go whatever you do keep fighting name of the game
today we’re all hurting and burning together thousands maybe millions of us
doing the same workout all on the same boat today all here fighting let’s go
come on what you got what you got put out there geyser you sure to breathe
let’s go here it’s hit this one for just 10 more seconds we go guys almost there
fighting to the end and five four three two one and zero nice ok we’re moving
into a crossbody mountain climber either from up on your feet or your knees I’m
going to bring that knee in and to the side knee up into the side I’m on my
feet Claudia’s on her knees but the basic move is the same not just bringing
the knee straight up but actually bring it across to that opposite side you’re
just getting in as many reps in as you can this was not only great for working
the core obliques but also it’s a calorie torture as well I’m going to
burn some fat on this one call that extra credit come on keep moving guys
what you got don’t give up don’t pause that video this is what you came here
for focus on that why what brought you here today come on keep it up keep it up
let’s go don’t give up you got it don’t stop when it hurts stop when you’re done
come on let’s go just 10 more seconds on this one that’s it that’s it fight
through it fight through it you got it four five four three two one
zero okay we’re going to be up on our feet to
the next one I’m going to grab my dumbbell flyes you can use your
bodyweight see they’re nice and wide cozy pointed
out just a little bit arms are straight up we’re going to do an around-the-world
we’re going to do a side Bend and you’re going to bend down as far as you can and
then turn pivot reach and return so we’re going out as far as you can
without having to pivot and then when you can’t anymore
go ahead pivot and reach down to that foot you can’t quite get all the way to
the foot that’s okay do the best you can and all this one takes a little bit of
coordination we even had a practice this one earlier
that’s alright but it does work and you can immediately feel it hitting those
obliques so again it’s okay if you can’t quite reach all the way down do the best
you can this one definitely has the added
benefit of getting a little bit of mobility and flexibility working it as
well nice let’s get into that rhythm one into the next this is it last oblique
move of the day come on what you got let’s go put it all out there guys
fucking through to the very end let’s go loosen yourself nobody else can
do it for you what do you got right here prove it to yourself not us you’re not
competing with us competing with yourself just getting a little bit
better every single day you’re feeding that you from yesterday come on what you
got last ten seconds keep focused almost there let’s go let’s go four five four
three two one last one and zero hi Clark
that high five that was a hard and fast today nice work today guys thank you for
sticking with it right to the very end if you liked this workout you’ve been
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our privilege I’m out of breath I’m coach Kozak and I’m Claudia and we will
see you at your next workout

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