Ab Challenge Day 7: 10-Minute Ab Supersets

Hi, I'm Lindsay Baumgrand of Nourish Move Love, and this is your 10 minute AB super set. If you love a good at home ab workout, hit subscribe to our YouTube channel. All right, you guys, 10 minute abs, all from the mat, superset style ABA. If you've done some of our full body workouts, you might have tried this format before. We're gonna apply it to abs. I have the awesome Rachel with me. Hi. She's gonna be offering modifications today, so take this core workout at your pace. You can follow the mods or you can follow along with me. We're gonna get to our backside and get started. You have two circuits in today's workout. You're gonna have three moves per circuit. It's done in an A B A format. So move A is the same and B in between is different. And then we reverse it. Don't worry. Just follow along and know that you're doing every exercise for 40 seconds of work, followed by 10 seconds of rest. So it's gonna go fast. Your first move is gonna be a cross body, knee to toe. So it looks like this. Knee, toe, knee, toe. Okay, that's your first move. And you're gonna go right from that. You're gonna stay all on one side of the body into knee hugs, big knee hugs. Okay, those are your two moves you're gonna do in circuit one. I'll walk you through it as we go. Let's go ahead and start with knee to toe. It doesn't matter which side you do. Just know you're gonna do the other side next. You ready, Rachel? Let's go. Let's go. Knee, toe crunch. Knee, toe crunch. In three, two, let's go. So hit the knee, hit the toe, hit the knee, hit the toe. You can give me that full sit up as you reach for the toe. Totally optional. Up to you. One knee, one toe. One knee, one toe. It's 40 seconds of work. We're gonna do each side once, so get after it, guys. Knee and toe. You got it. Knee and toe. Yes. Come on. 10 seconds. Knee and toe. Stay with it. Right here. You got it. Final five. Four, three, two. You're out. Nice. Now we go to alternating knee hugs. Alternating knee hugs. You can keep your neck and shoulders on the mat with Rachel or do a sit up with me. You're there in three, two. Let's go. So hug the knee. Hug the knee. Nice. You could reach for the heel or the bottom of your shoe or just go for the knee. Whatever feels good for you today. I'm gonna alternate. Just a way to mix it up. Right? Knee, knee. Nice. Shoe. And shoe. Using that breath to sit you up. Exhale up. Inhale down. Exhale up. Inhale down. 10 seconds, team. Right here. 10 seconds. You got it. Final five. Nice. Four. Stay with it. Three, two, and one. Awesome work. Back to that knee toe crunch. Other side. So, other side of what you did, right? Knee, toe, knee, toe. 10 seconds is already gone. You're there in three, two. Let's go. Hit the knee. Reach for the toe. Hit the knee and the toe. Why does this side feel harder? Whoo. Knee, toe, knee, toe, knee. Your pace, your tempo. Come on, stay with it. You got 40 seconds of work per side. Nice. 10. Come on. Finish right here. Last five. Four, three, two. You're out. All right, now, we're gonna do those same moves, but in the reverse order. So you are gonna start with those hollow knee hugs. Those knee hugs are where we go. So do knee hugs. Knee hugs for me in three, two. Let's go. Oh, there we go. I gotta go. My stood up. There we go. Nice work. Knee hugs. Your pace, your tempo. It's all 40 seconds of work. You got it. Nice work. We're gonna keep you moving pretty much this entire 10 minutes. Really short rest. Take it at your pace, your tempo. Good news is you can always toggle between the modification and the full move. Nice work, Nice work. Stay with me. 10 seconds. You got it. Final five. Four, three, two, and one. Nice. Now you're gonna come up to a seated position. We're gonna do that same knee toe format that we were doing. Cross body. You're gonna apply it to both. You're gonna find a knee hold right here. Knee, toe, knee, toe. That's where we go. Let's go. There. Hit the knees, hit the toes. Knees, knees, knees. Right? Oh, man, it's gonna burn. You feel those abs? Oh, my gosh. Stay with it. Oh, it burns. Yes, you can. Right here. Nice. Right here. Finish. Come on. What would it look like? But I said final five. Four, Three, two, and one. There it is. Holy bananas. That is tough. Took me to failure. Okay, back to knee hugs. One more round of knee hugs. One more round of knee hugs, you guys. One more round of knee hugs. Let's go. You're there in three, two. Let's go. Knee hug. High reps. A lot of reps right here in this core workout. Holy bananas. Nice work. Nice work. Now we slow it down. Find a pace you can stick with for 40 seconds. We're gonna change up the moves on you. Okay, we'll change up the moves next time through. We got three new moves for you. Stay with it. Right here. You got it. Final 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1. Rest. Okay, now we're gonna come out to a seated position, you know, right here. And you're just going to sit back. The farther you sit back, harder it's going to be. Just going to punch it out. Punches in three, two. Let's go. Punch right here. Farther you sit back, harder it's going to be. Can I add some light hand weights in your hands if you want it. Or you could add a little rhythm. You could go. You could go up, 2, 3, 4. Back, 2, 3, 4. Take it up, 2, 3, 4 dot Take it back. 2, 3, 3, 4. Nice. I'm gonna go with this little up back. Rachel's gonna stay in that steady position. Nice work, you guys. You're there. You're already in those final 10. Nine, eight. You got it. Seven. Stay with it. Six, five, four, three, two and one. Whoo. All right, we're going back down to the ground. Bicycle crunches. But it's not your average bicycle. It's a three count bicycle. So it's slow and controlled. On that third one you hold. We go in three, two. Let's go. So crunch, two, three, and hold. Crunch, two, three, and hold dot Rotate, two, three, and hold,. Slow and steady. Nice work. A lot of times we get to bicycle crunches. People like to just rip them out and go as fast as they can. Sometimes slower is harder. Right here. 1, 2, 3, and hold. 1, 2, 3, and hold. You got it. Yes, you can stay with it. 5, 4, 3, 2. You're out. Nice work. Back to seated punches, back to seated punches. Just gonna start with those seated punches. And we'll add a little up back rhythm as we go. Sit back. Find your place. Let's go in three, two. Let's knock it out. Jabs right here. Come on. Farther you sit back. Harder it is. Just punch it out. Just punch it out right here. Can you add that rhythm? Up, 2, 3, 4. Back, 2, 3, 4. Take it up, 2, 3, 4. Take it back. 2, 3, 4. Up, 2, 3, 4. Back, 2, 3, 4. Come on. You got it. Stay with it. Nice work. Nice work. Punch it out. Punch it out right here. Final ten. Nine, eight. You got it. Seven. Stay with it. Six, Five, four. Three, two and one. Whoo. All right, we reverse it, Rach. We reverse it. Bicycle crunches. Seated jabs. Bicycle crunches. Three count crunches. Three more moves and you're out of here. Three count crunches. 3, 2. Let's go, let's go. 1, 2, 3, and hold. 1, 2, 3 and hold. Crunch, 2, 3 and hold. You got it? Yes you can. Nice work. 1, 2, 3 and hold. Yes. 2, 3, and hold. Nice work. Can you get that elbow to the knee? One, two. Opposite elbow. Can kickstand on the ground. You got it. 10 seconds, team. 10 seconds, team. Team. Stay with it. Right here. Last five. Four, three, two. You're out. Seated punches. One more time. Bicycle crunches. One more time. This is a non stop. 10 minutes. This is a non stop. Three, two. Let's go. Let's go. Knock it out. Knock it out. Right here, right here. Come on. Sit back. Yes, you can. Option, add that movement. We go up, two, three, four. Take it back. Two, three, four. Take it out. Two, three, four. Nice work. Nice work. You got it. Up, two, three, four. Knock it out. Knock it out. Up, two, three, four. Take it back. Two, three, four. Nice work. You got that nice strong core. Come on, let's go finish this workout. Final 10. 9, 8. You got it. 7. Stay with it. Come on. Let's. Let's go. 5, 4, 3, 2 and 1. Sit it back. Bicycle crunches for the final time and you are out of here. Knock it out. Yes you can. You're there in three, two. Let's go. Let's go. One, two, three, and hold. Crunch. Two, three and hold. This is it. Your final move in today's 10 minute abs. Keep going. Keep pushing. You're so strong. That end is in. Finish. 1, 2, 2, 3. And hold. Slower is harder. Let's go. Finish strong. 1, 2, 3 and hold. You're almost there. You're almost there. Final ten. Nine, eight. You got this. Seven. Stay with it. Six, five, four, three, two and one. There it is. We did it. Non stop is what we should call this ab workout. 10 minute non stop abs. You crushed it. Way to go. Way to go. Way to go. We'll see you back on the mat for more workouts soon. Have a great day. Awesome work crushing that non stop abs. If you loved it, do me a favor and hit. Subscribe to our YouTube channel. If you want more core workouts, you can find another one loaded for you right here. Or find our entire library of core workouts in this playlist right here. Have a great day.