The Ab Shredder: 15-Minute Core & Ab Workout + 5-Minute Mobility (Home Workout‪)‬ Wise Eats | Recipes for Fitness. Recipes for Life.

This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times.
I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there!
In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises!
To follow along with the YouTube video for this workout, go to: Wise-Eats.com/AbShredder
Exercise List
Perform Each Movement for 25 Repetitions
Seated Leg Extensions (00:40) Bicycles Forward (1:20) Bicycles Reverse (1:45) Wrapping Crunches (2:25) Reaching Sit Ups (3:10) Ab Switches (5:00) Hip Thrusts (6:30) Reverse Crunches (8:00) Roll-Up/V-Up Combo (10:50) Oblique V-Up Right Side (11:00) Oblique V-Up Left Side (11:45) Leg Climbs (12 Reps per Side) (12:40) Russian Twists (30-50 Reps) (14:20)  
Cool Down & Mobility
 
Upward Dog (15-30 Seconds) (15:35) Child’s Pose (15-30 Seconds) (16:10) Upward Dog (15 Seconds) (16:30) Lizard with Rotation (15-30 Seconds) (16:50) Pigeon Pose (15-30 Seconds) (17:50) 90-90 (15-30 Seconds) (19:20)  
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Exercise Form Tips
 
Don’t forget to breathe and take breaks if needed!  
Seated Leg Extensions – Rest your hands on the floor for support or raise them in the air if you’re more advanced.  
Bicycles – Keep your chest up and make big circles with your legs. Support with your hands on the floor or raise them in the air for advanced!  
Wrapping Crunches – Arms spread wide, wrap tight and open. Flex your feet and extend legs straight out, flexing those quads.  
Reaching Sit Ups – I always do wide leg. Sit cross-leg style if you want more challenge. Stare straight up and don’t tuck your chin. This is a long one so be sure to keep going.  
Ab Switches – This is the hardest move in my opinion. Always a challenge. This is slow paced, so don’t get ahead of the count. Fight to keep your legs straight. Heels up!  
Hip Thrusts – Use your core – not momentum – to power your legs skyward. Tighten your core and use it to kick those feet high in the air.  
Tailbone Thrusts – Legs straight, heels in the air, pulse straight up in the air, get some elevation, and flex that booty!  
Roll-Up/V-Up Combo – Hands point up to the ceiling. Keep the legs as straight as possible. As your lower back reaches the floor you come up for a good crunch or “pulse up”.  
Oblique V-Ups Each Side – Keep your legs straight. Keep feet from touching the floor and do a solid crunch at the top. Do these with intensity and get your elbow to your thigh if you can!  
Leg Climbs – There are multiple variations – One grab, two grabs, no grabs. I usually do multiple grabs because it feels most natural. Plus, at this point, I’m exhausted and just want to get up my leg as quickly as possible!  
Russian Twists – If you’re a beginner, the goal is 30 reps, but we count up to 50 in the video. Hang in there and do as many as you can. I can usually get 30-40 without stopping. Do as many as YOU can and get better every time! And if you’re some kind of superman or woman that can do more than 50, keep it going until you can’t go anymore. And leave a comment down below on YouTube or email me at WiseEatsPodcast@gmail.com because I love meeting superheroes.  
I appreciate you hanging in there! This is a tough workout! I’m working right along with you, you’ve got this!  
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Notes:
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