Get Abs in 2 WEEKS | Abs Workout Challenge

Chloe Ting

12 Aug 201911:04

Summary

TLDRThis intense 10-minute ab workout is part of a free 2-week shredding program designed to help you achieve defined abs. The exercises are performed in supersets, with 30 seconds of effort followed by 10-second breaks. The workout includes leg raises, reverse crunches, plank variations, Russian twists, and more, targeting different core muscles. The trainer encourages viewers to stay motivated, engage their core, and track their progress by commenting or sharing their journey on social media. Don't forget to like, subscribe, and turn on notifications for more fitness challenges.

Takeaways

🕒 The ab workout is designed to be a quick but intense 10-minute session.
🔥 The workout promises to be challenging, with abs feeling both loved and hated due to the intensity.
📅 It is part of a 2-week shredding program aimed at achieving defined abs.
🆓 The program is free, and viewers are encouraged to engage by liking, subscribing, and turning on notifications.
💬 Participants are invited to share their progress through comments, Instagram, or YouTube videos to foster community support.
🏋️‍♀️ Exercises are performed in supersets of 30 seconds each with a 10-second break in between.
🦵 The first exercise is the leg raise clap, emphasizing lower back safety.
🕺 Following leg raises, reverse crunches engage the core without rest.
🕷️ The spider-man plank and cross-body climber target the core with dynamic movements.
🇷🇺 Russian twists are included for a slow and controlled burn of the abdominal muscles.
🌪️ In & out exercise is performed immediately after Russian twists, emphasizing breath control and core engagement.
🏋️‍♂️ Plank with hip dips and plank jacks work the obliques and require constant core engagement.
💯 The 'hundreds' exercise is extremely challenging, allowing for breaks if needed.
🤸‍♀️ Crunches and up and down plank exercises are part of the workout, emphasizing abs and core strength.
👣 Heel touches and bicycle crunches target the obliques and provide a push towards the end of the workout.
🦵 Reverse crunch with leg extension and straight leg crunch are the final exercises, focusing on core strength.
🔚 The up-and-down plank concludes the workout, which is meant to be completed with determination and encouragement.

Q & A

What is the duration of the ab workout mentioned in the script?
-The ab workout is 10 minutes long.
What program is the ab workout a part of?
-The ab workout is part of a 2-week shredding program aimed at helping achieve more defined abs.
How is the workout structured in terms of exercise timing?
-Each exercise in the workout is 30 seconds long, and they come in a superset format where two exercises are performed back-to-back with a 10-second break between sets.
What is the first exercise in the workout?
-The first exercise is 'leg raise clap,' where you lower your legs and then crunch up to clap your hands.
What is important to keep in mind during the leg raise clap?
-It's important to keep your back flat on the ground when lowering your legs to avoid injuring your back.
What exercise follows the leg raise clap without any rest?
-The next exercise without rest is 'reverse crunch,' where you lift your hips off the ground using your core muscles.
Which exercise focuses on the obliques?
-Exercises like 'plank with hip dips' and 'heel touches' are great for targeting the obliques.
What tip is given for performing the plank jacks?
-During plank jacks, it's essential to keep your core engaged throughout the movement.
How should the 'hundreds' exercise be performed?
-For the 'hundreds,' you should bring your legs off the ground (bent or straight), then pump your legs up and down. Taking a break if needed is okay, as this is a difficult exercise.
What is the last exercise of the workout?
-The last exercise of the workout is the 'up-and-down plank.'

Outlines

00:00

🔥 Intense 10-Minute Abs Workout Challenge!

In this introduction, the trainer emphasizes the intensity of a 10-minute abs workout that is part of a free 2-week shredding program. Viewers are encouraged to engage with the program by liking, subscribing, and sharing their progress on social media. The workout consists of supersets with 30-second intervals and minimal rest. The trainer explains the first set of exercises, starting with leg raise claps, followed by reverse crunches. Important form cues are given to avoid injury, particularly keeping the back flat during leg raises and engaging the core throughout.

05:23

💪 Mid-Workout Burn: Core-Engaging Exercises

This section highlights the continuation of the workout with more intense core exercises like the Spider-Man plank and Russian twists. The trainer encourages viewers to maintain form, stressing the importance of controlled movements. Exercises like plank jacks and the hundreds challenge the core, with options to modify if needed. The trainer motivates participants to push through, despite the burn, as the workout progresses past the halfway point.

10:44

🏁 Final Push to the Finish Line!

The workout nears its end with a series of plank variations and crunches. The trainer focuses on the up-and-down plank and heel touches, both targeting the core and obliques. Viewers are reminded to engage their muscles and maintain good form as they finish with bicycle crunches, reverse crunches with leg extensions, and straight leg crunches. The session concludes with a final up-and-down plank, motivating viewers to push through to the end.

👍 Subscribe and Stay Tuned for More Workouts!

In the closing remarks, the trainer thanks the audience for participating and encourages them to like the video, subscribe to the channel, and turn on notifications for future updates. The trainer signs off with a friendly goodbye and a promise to see the audience in the next video.

Mindmap

Keywords

💡Abs workout

The abs workout refers to a series of exercises designed to strengthen and tone the abdominal muscles. In the video, the entire session is focused on intense exercises targeting this area, aiming to help participants achieve defined abs over a two-week shredding program.

💡Superset

A superset involves performing two exercises back-to-back without resting in between. In the video, this method is used to maximize the intensity of the workout by transitioning quickly between exercises such as 'leg raise clap' and 'reverse crunch'.

💡Leg raise clap

This is an exercise where participants lower their legs slowly and lift them back up while clapping their hands during the crunch. It focuses on strengthening the lower abs and requires proper technique to avoid injury, as mentioned in the video.

💡Reverse crunch

A reverse crunch is a core exercise that targets the lower abdominal muscles. The video instructs participants to lift their hips off the ground using their core, highlighting the importance of engaging the core to perform the exercise correctly.

💡Spider-man plank

In this plank variation, participants bring one leg to the side, touching their elbow while maintaining a plank position. This movement challenges the core and improves flexibility, as emphasized in the video as part of the sequence to engage different muscles.

💡Russian twist

The Russian twist is a core exercise that involves rotating the torso while sitting and engaging the abs. It helps work the oblique muscles, which the video mentions as a key area, with the presenter noting the burning sensation from this exercise.

💡Plank with hip dips

This exercise is a plank variation where participants lower their hips side to side, which targets the obliques. The video emphasizes this movement as being particularly beneficial for strengthening the sides of the abdomen.

💡Cross-body climber

Cross-body climbers are a dynamic plank exercise where participants bring their knees towards the opposite elbow, engaging their core. This movement not only works the abs but also increases cardiovascular intensity, as demonstrated in the fast-paced workout routine.

💡The hundreds

The hundreds is a core exercise where participants pump their legs up and down while keeping their legs off the ground. In the video, the presenter acknowledges the difficulty of the exercise and encourages viewers to take breaks if necessary, underscoring its intensity.

💡Shredding program

The shredding program is a two-week fitness routine aimed at helping participants achieve a more defined physique, particularly focusing on the abdominal muscles. The video is part of this broader program, which is designed to progressively challenge the core and burn fat.

Highlights

Today's ab workout is 10 minutes long but intense, designed to be part of a 2-week shredding program.

The workout consists of exercises performed in supersets, with 30 seconds per exercise and 10-second breaks.

Leg raise clap: Lower legs down and crunch up to clap hands while keeping the back flat to prevent injury.

Reverse crunch: Engage core muscles to lift hips off the ground.

Spider-man plank: Bring one leg to the side, touching the elbow.

Cross-body climber: Bring knees to opposite elbows, maintaining a tight core.

Russian twist: Slow and controlled movement, effective for targeting the abs.

In & out: Extend legs while breathing in, bring them back in while breathing out, focusing on squeezing the abs.

Plank with hip dips: A great exercise for working the obliques.

Plank jacks: Keep core engaged throughout for maximum effectiveness.

The hundreds: Legs off the ground while pumping them, either bent or straight, with an emphasis on core strength.

Crunches: Squeeze the abs to maximize the burn, pushing through fatigue.

Up and down plank: Keep core tight and avoid letting the butt poke up or droop down.

Heel touches: Great for targeting the obliques.

Bicycle crunch: Nearly at the end of the workout, maintain effort despite fatigue.

Final exercise is another up and down plank, bringing the workout to a strong finish.

The workout is part of a free program, with encouragement to comment, use hashtags, or make videos to share progress and stay motivated.