This workout is for a busy mom, stressed out student, or anyone looking for a fat burn and does not have enough hours in the day. All you need is your bodyweight and a bench.
This simple circuit includes 5 rounds of each move for 50 seconds with a 10-second rest in between all totaling up to 20 minutes.
Full Sit Up
Start with knees bent and feet on the floor. Cross your arms and rest them on your chest. Bring chin to chest and flex, the head, neck, and torso off the floor coming to a seated position then return back down to control.
Bent Leg Jack Knife
Start by lying on your back. Ensure that your elbows remain tucked in. Engage your ab muscles by drawing your belly button to the ground. Keeping your feet together, contract your ab muscles, and bend your knees in towards your chest. At the same time, bring your hands towards your knees, slowly lifting your head, shoulder blades, and torso off of the floor. Squeeze your abs in tightly, then slowly release your arms and your legs outwards, lying back down with your legs straight out in front of you. Keep your abs engaged the whole time.
Start by lying flat on your back with your head raised, and your hands behind your ears. Bend both knees so that they are 90 degrees to your hips. Extend your RIGHT leg so that it is approximately 45 degrees from the floor, while also bringing your LEFT knee towards your chest. Immediately after you have brought your LEFT knee into your chest, extend your LEFT leg completely so that it is 45 degrees from the floor and bring your RIGHT knee into your chest simultaneously. This creates a pedaling motion. Once you have grasped the movement, incorporate a twist with the upper body, which can be achieved by meeting the knee with the opposite elbow. For example, as you bring the RIGHT knee into your chest, twist your upper body over to the right so it can meet your LEFT elbow.
Repeat this 20 times on each side.
Begin by lying flat on your back with your arms extended behind your head and legs straight up, at 90 degrees with your hips.Engage your ab muscles by drawing your belly button towards the ground. Bring your hands up towards your feet, slowly lifting your head, shoulder blades, and torso off of the floor, reaching your hands towards your toes. Squeeze in tightly before extending your torso, lying back down with your arms above your head.