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15-minute ab workout

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.

All you need is 15 minutes two to three times a week and a medicine ball.

 

Words/workout: Sam Ly (pictured) 

Photography: Jamie Watling 

1. Straight-arm plank

Lie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart. Stay on the balls of toes and push the body off the ground into a push-up position. Keep head forward and spine neutral as you contract the core, keeping stomach tight, and hold for 30 seconds. 

 

samly-abs-plank.jpg

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

samly-abs-mountainclimbers.jpg

 

 

 

 

 

3. Medicine ball crunches

 

 

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest. Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position and preform a Russian twist with the medicine ball for weighted resistance. Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times. 

 

samly-abs-medballcrunch1.jpg

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4. High knees

 

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

samly-abs-highknees.jpg

NEXT: Build strong abs with these Pilates moves. 

 

 

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Pop squat on the sand

 

Challenge yourself with the pop squat on the sand with Holly Barker.

How: Squat to 90 degrees, feet shoulder-width apart, knees in line with toes.

Explode out of your squat and through your heals.

Land softly back to your squat starting position and prepare to repeat. 20 reps.

 

Words/Workout: Holly Barker (pictured)

Photography: Noel Daganta

 

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Single-leg deadlift

 

Sculpt your butt with the single-leg deadlift with Holly Barker.

Position weight to left side and raise right foot slightly to take weight off. 

Keeping neck and spine position neutral, tilt your weight forward while reaching your right foot back, leg straight and toe pointing towards the ground.

Use your left arm for balance on left hip and right arm reaching towards the floor.

Return to upright position and repeat.

Switch to alternate side after first side is completed. 20 reps.

Words/Workout: Holly Barker (pictured)

Photography: Noel Daganta

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Plank with mountain climber

Tone your core with this awesome plank variation.

How to

Begin with a basic plank: in a push-up position, form a straight line from your head to your toes.

Keep your pelvis tucked, your spine and neck neutral and shoulders relaxed and away from your neck.

With elbows bent (softended) reach one knee towards the same-side elbow. Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.

 

NEXT: Side plank

Workout by Holly Barker (pictured), images by James Patrick

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Rope slams

Work your shoulders, arms and abs with rope slams!

How to

1. Place both hands on the rope while sitting into a squat position with your chest up.

2. Initiate the movement by rapidly whipping your hands to shoulder level as quickly as you can followed by whipping the rope down as fast as you can.

3. Repeat with force – 20 secs on and 10 secs off. 

 

NEXT: Beginners guide to kettlebells

Words and workout Melissa Le Man (pictured) images by Noel Daganta

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Overhead walking lunges

Work your glutes, hamstrings, calves, abs and arms with this challenging lunge variation. 

How to

1. Begin by standing with your feet shoulder-width apart with a weight plate in your hands above your head. Keep your core engaged at all times.

2. Step forward with one leg; descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.

3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.

4. Step forward with your rear foot, repeating the lunge on the opposite leg.

NEXT: Try a Walking lunge with twist or check out more lean leg workouts.

Words and workout by Melissa Le Man (pictured), images by Noel Daganta

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Medicine ball slams

Target your back and abs (and unleash any built up anger) with this powerful move!

How to

1. Hold a medicine ball with both hands and stand with your feet at shoulder width.

2. Raise the ball above your head and fully extend your body.

3. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.

4. Receive the ball with both hands on the bounce and repeat the movement.

Repeat for 20 seconds then take a 10 second break. 

 

NEXT: Medicine ball burpees

Words and workout Melissa Le Man (pictured) images by Noel Daganta

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