Hey everyone, I am Scott Herman and today we have a really great exercise routine that is going to demolish your abs. We are going to do 5 exercises, each exercise for 30 seconds and you’re not done until you complete 3 full rounds. So let’s jump right into it. The first thing we are going to do is a standing opposite knee to elbow crunch 30 seconds, let’s start the timer. Try to bring your knee to your elbow as high as you can and if you can’t touch your elbow yet, just work up to it. Keep your core engaged the entire time and you should really feel this exercise throughout your core, especially in your obliques. Remember guys, you want to challenge yourself, but you also want to pace yourself to make sure you can get the exercise done. Now we are done 30 seconds and going to the next exercise which is going to be a plank press-up. Start off in the up position. go down on your forearm and then back up to the up position.
Keep your core nice and tight. Keep your feet together, legs straight and don’t buckle at the knees. It is going to be very challenging especially if you don’t have a lot of upper body strength, but we are going to build it. Alright guys, now that we are done this, we will go on to the next exercise which is going to be an oblique roll crunch. Lay down on your back, feet flat, roll to one side squeeze, roll back across your shoulders to the other side and that’s one rep. 30 seconds. To make this exercise challenging, you want to make sure that you’re not pulling your head with your hands and you’re really squeezing your core as you go back and forth.
Now we are going on to the plank wipers. Get on your forearms, legs straight, roll back and forth, hips touch the ground, 30 seconds, once again keep that core nice and tight. The faster you go, the more challenging the exercise is going to be. Alright, now that you have done 30 seconds, go right to your stomach. You are going to do alternating superman lift your right arm and your left leg at the same time, bring it to the ground and then lift the other side. Just like this. As you lift your leg, flex your glutes but make sure not to lift your leg too high. Try to keep it even with your arm. 30 seconds of this and we are going to go right into round 2. Ok back up, opposite elbow to knee crunches. Really challenge yourself, your probably already feeling a maybe a little fatiguing, you’re not used to plank press-ups and your upper body is getting a little tired. Really swing that knee across. Alright guys now back to plank press-ups. 30 seconds. Oh yeah. You are going to feel your shoulders really start to fatigue during these.
Alright guys now into those oblique roll crunches. Get on your back, lay flat and roll side to side. Remember don’t lift your head with your hands. If you can’t go as up as I do, that is ok. But try to get those shoulder blades up off of the ground. You’re really feeling those obliques starting to fatigue. Alright guys, now into the plank wipers once again. 30 seconds on the clock. Try to go a little faster this time. Just like that, nice and fast. Get a tempo going. Keep your core tight, don’t let your body dip. Just like that. Alright now back on the ground, alternating supermans 30 seconds. Remember lift your arms and legs evenly, nice steady pace, 30 seconds. Now I bet you are wondering how challenging that next round is going to be. It is going to be challenging. Flex those glutes. Alright now before we get to the next round, we are going to rest for 30 seconds.
You are probably feeling some fatigue, especially in your upper body. Abs are getting tired, take a few moments to yourself, rest, stretch a little bit. Just like that. Now stand up, move around a little bit. Get our legs moving and get ready to get into the next exercise starting the round over. Standing opposite elbow to knee crunches let’s do it. 30 seconds. Really push yourself this is the last round. Squeeze those abs. Alright guys back on the ground plank press-ups. 30 seconds, push yourself hard. See how many you can do. Keep track of your reps and try to beat your score every time you do this routine. Oh yeah, we’re burning through these. Alright guys, now we are going to the next exercise which is going to be a roll crunch once again, get down on the ground feet flat, and roll side to side. Really squeeze those abs, roll across your shoulders and try to get your shoulders off of the mat when you get into a crunch position. Feel the burn guys.
Alright, now how about we wipe off some of that sweat with some floor wipers. We’re just going to shake it off, 30 seconds. Keep those legs straight, really feel the burn. Let’s go into the last exercise and finish up the round. Alternating Superman. Really feel these. Lift your arm and leg at the same time, strengthen that lower back, squeeze those glutes and let’s finish up the workout strong. Alright guys that’s 30 seconds, you’ve completed the workout. Let’s stand up nice and slow, maybe while we are down here, stretch out our thighs a little like this. Your body should feel nice and loose by now. Let’s stand up, put your arms over your head, lean back a little, stretch out those abs, rock from side to side. Let’s touch the ground and really stretch out that lower back, lower back stretches over your head, We are just warming down right now. Maybe those shoulders are tired. Reach your arm across, stretch out those shoulders. Maybe you aren’t used to doing that plank press-up, it is a pretty hard exercise. Stretch it out, go to the other side.
Alright guys, so you did it, you completed 3 rounds of these 5 intense exercises. I am proud of you. If you are watching us online, let us know how you did the comments section below. As always guys, more good stuff coming soon. We will see you tomorrow. Hey if you’ve completed the 30 day 6 pack abs program, tell us how you did and you can win a chance to have your video featured on the befit home page for a day. If you saw a difference in how your abs look and feel, then submit a response video to any of the 30 day 6 pack abs videos.
Keep up the great work. .