Cut to the Crunch Abs Workout 16 min

Mar
2013
12

posted by on Intensive Training Workouts - over 15 minutes

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This abs workout is 16 minutes of interval training, in which different types of crunches get alternated. Rounds of mountain climbers are added into the mix, which are a great ab exercise as well as adding in some great cardio to get out heart rate up, as well as our metabolism boosted and revved up. There are some new crunch exercises, which work different ab muscles as well as obliques.

This ab workout could turn into one of my favorite workouts. If you are focused on getting a strong core, a six pack or visible ab muscles, doing one round of this sequence of exercises, making it an 8 minute workout, would be a great add on to do after other workouts!

For this all bodyweight workout you only need an interval timer. Get a Gymboss here. Get alternative links and read more about Gymboss here.

 

Cut to the Crunch Abs Workout

Workout Breakdown

16 minutes of intervals

Set your timer for 24 rounds of 10 seconds rest and 30 seconds work and go through the following exercises twice:

Mountain Climbers
Push Through Crunches
Side to Side Ab Chops
Mountain Climbers
Push Through Crunches
Core Heel Scrapers
Mountain Climbers
Push Through Crunches
Side to Side Push Under Crunches
Mountain Climbers
Cross Leg Crunches – left
Cross Leg Crunches – right

 

Abs Workout on Video

 

My Reps

Mountain Climbers – 33, 32
Push Through Crunches – 19, 23
Side to Side Ab Chops – 36, 33
Mountain Climbers – 31, 30
Push Through Crunches – 20, 22
Core Heel Scrapers – 11, 11
Mountain Climbers – 32, 31
Push Through Crunches – 19, 20
Side to Side Push Under Crunches – 22, 23
Mountain Climbers – 30, 31
Cross Leg Crunches – left – 18, 21
Cross Leg Crunches – right – 18, 22

 

Exercise Descriptions

Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep

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Push Through Crunches

 

Lying on mat bend knees and legs up, feet on ground, bring hands close together in front of you and crunch up pushing hands through space between legs, continue pulsing and crunching abs, pushing hands together between through legs.

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Side to Side Ab Chops

 

Sitting on mat with legs extended and knees slightly bent,, raise legs up off ground and hold them a few inches off ground throughout movements. Bring arms held out straight and hands together down to the right side of legs towards the ground, then raise arms and bring them down in a chopping motion to the other side of legs. Keep legs raised throughout movements and continue chopping with arms down to the outside of legs, alternating sides for each rep.

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Core Heel Scrapers

 

Lie flat on ground with legs lifted off of floor, knees bent and legs in close to body with your arms lying straight at your side. Bring down legs so that feet are just a few inches off floor and push legs out straight as if sliding heels on ground but actually keeping them up a few inches off the ground throughout the movement. Hold arms up just off ground so that core and abs do most of the work or if you need to support yourself, support yourself with your arms and hands. When legs are outstretched, reverse movements and bring them back in close to body as in your starting position. This is one rep. 

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Side to Side Push Under Crunches

 

Lying with back on mat with legs wide, bent knees and feet on ground. Crunch up and to right side reaching right hand under leg and as far as you can reach between feet, then go back to start position and repeat movements on left side, reaching the left arm under leg and out as far as you can reach between feet. Continue alternating sides each rep.

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Cross Leg Crunches

 

Lie on ground with legs bent, wide apart and with feet on the ground and then cross one leg over the other. With the opposite arm as the leg you have crossed, place hand behind head, your other arm lies straight on ground at your side. Crunch up and when you come up twist your torso and bring your elbow of arm with hand behind head to the crossed knee, go back down to start position continue crunching up in this manner for each rep. On the next interval round switch arm and leg positons and do crunches twisting up working the other side.

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Have a great workout!

 

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