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Brandon Carter | Start Here

15 Minute Abdominal Assault (2016)




CALORIE BURN:
200-300
MINUTES:
15
DIFFICULTY:
4
EQUIPMENT NEEDED:
Yoga Mat
WORKOUT TYPE:
HIIT, abs

Supplements used


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Workout Details

Warm Up:

Small Arm Circles

How to Execute:

  • Rotate arms forward and backward in small circular motions

Small Arm Circles

Big Arm Circles

How to Execute:

  • Rotate arms forward and backwards in big circular motions

Big Arm Circles

Neck Circles

How to Execute:

  • Rotate neck slowly in a circular motion in both directions

Neck Cirles

Round 1:

Each exercises should be done repeatedly for 20 seconds followed by a 20 second break. 

Alternating Toe Touches

How to Execute:

  1. Start on your back and bring your left hand up to your right foot.
  2. Do the same motion with your right hand and left foot.

Alternative Toe Touches

Iron Butterflies

How to Execute:

  1. Start with your back and legs up off the ground.
  2. Start with arms and legs extended.
  3. Bring your legs to your chest and "hug" your knees with your arms.

Iron Butterflies

Roman Twists

How to Execute:

  1. Start with your feet and back elevated off the ground.
  2. twist your body side to side while keeping your feet elevated.

Roman Twists

Side Plank Twist

How to Execute:

  1. Start in push up position on your hands or elbow.
  2. Twist your body and bring your elbow to your opposite knee
  3. Repeat step 2 for your other elbow and knee.

SIde Plank Twists

Ass Taps

How to Execute:

  1. Start in the plank position
  2. Tap your hips alternatively to the left and right side.

Ass Taps

V-Ups

How to Execute:

  1. Start with your legs straight (about 1-inch off the ground) and arms extended.
  2. Bring your arms and legs up in a "V" motion.

V-ups

Dying Roaches

How to Execute:

  1. Start with your legs and arms off the ground in a crunching position.
  2. Rotate in a circle by first moving your butt to the side and then your shoulder.

Dying Roaches

Repeat this exercise again going counter clockwise.

Bicycles

How to Execute:

  1. Start with your legs and back of the ground.
  2. Put your hands behind your head and touch your elbow to the alternative knee.
  3. Repeat step 2 for your other elbow and knee

Bicycles

Round 2:

Hold a plank position for 20 seconds between exercises

  • Alternating Toe Touches
  • Iron Butterflies
  • Side Plank Twists
  • Ass Taps
  • Dying Roaches
  • Dying Roaches (counter clockwise)
  • Bicycles

Round 3:

Perform Mountain Climbers for 20 seconds between each exercise.


  • Alternative Toe Touches
  • Iron Butterflies
  • Roman Twists
  • Ass Taps
  • V-ups
  • Dying Roaches
  • Dying Roaches (counter clockwise)
  • Bicycles
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