Series 4/20: Abs- w/o equipment

5-Minute Warm-Up Routine

1. Jogging in Place or Jump Rope (1 minute)

2. Standing Oblique Twists (1 minute).

3. Cat-Cow Stretch (1 minute)

4. Plank to Downward Dog (1 minute)

5. Leg Swings (1 minute)

Perform 3 sets for each circuit and rest up to 1 minute between each set.

Circuit 1:

  • 10 crunches
  • 10 sitting twists
  • 10 butterfly crunches

 

Circuit 2:

  • 20 flutter kicks
  • 5 right side leg swings/ 5 left side leg swing
  • 20 flutter kicks

Circuit 3:

  • 10 knee crunch
  • 20 bicycles 
  • 20 knee crunch

 

Circuit 4:

  • max plank hold

 

Cool Down (5 minutes)

  1. Child’s Pose – 1 minute
  2. Cat-Cow Stretch – 1 minute
  3. Seated Forward Bend – 1 minute
  4. Standing Quad Stretch – 1 minute (30 seconds each leg)
  5. Standing Hamstring Stretch – 1 minute
Tips
  • Hydrate: Drink water before, during, and after your workout.
  • Form: Focus on proper form to prevent injury and maximize effectiveness.
  • Modification: Modify exercises as needed to match your fitness level.

Enjoy your workout!