15 Minute Standing Abs Workout – 15 Min Abs & Standing Cardio – Standing Ab Workout for Women & Men


hey everybody
it’s your personal trainer coach Kozak and I’m Claudia and this is a 15 Minute Standing Abs Workout 15 Min Abs & Standing Cardio Standing Ab Workout for Women & Men this workout doesn’t require any equipment but if you want to add a
little extra resistance you can use a pair of light hand weights or a couple
of water bottles I’m going to be doing the intermediate variation and follow me
for those beginner modifications all right let’s get right into it we’re
going to start with a nordic skier I’m going to grab my light hand weights for
this one Claudia is just going to do the body weight variation we’re going to
start in a staggered stance same arm is going to be up of the leg that is back
opposite arm is going to be back both arms are straight let’s go ahead and
switch those arms and at the same time bring that knee up as we crunch in with
our ABS now throughout the course of today’s workout we’re not going to count
any repetitions it’s just going to be about getting in as many reps as we can
in allotted time period making sure to breathe throughout the course of today’s
workout we’re going to stay nice and light on the balls of your feet on this
one you don’t want to be stomping back with that opposite side leg really focus
on contracting those abs in that core as you bring that knee into your midsection
we’re going to go half and half on both sides excellent work and keep it up
getting right into it today we’re going hard and fast working those abs and core
without ever getting onto the floor alright we’re switching sides here and
five four three two one zero okay opposite side now remember that
same arm is up that the leg is back now it’s a little bit confusing on this one
bringing that knee up and contract those ABS keeping that core tight back stay
straight excellent work you got it one rep right
into the next and it’s all about just getting in as many reps as we can
working at a pace that you feel comfortable with whatever that is
whether it’s faster than us slower than us we just
encourage you to make this workout your own today actually keep this one up for
just ten more seconds you got it you got it in five four three two one zero I’m
going to set my hand weights down for this next one we’re going to have our
arms out other side we’re going to go either a low kick or a high kick plus a
twist so that leg stays straight we’re going to twist into the side of that leg
that’s kicking up after doing the high kick and going try to hit touch that toe
to your hand doing a low kick that’s totally alright just get the leg
to a level that you feel comfortable with again breathing keep that core
engaged throughout trying our best to get a nice full twist nice let’s see
what have you had a 90 degree twist to do some math there for a second but
if you can’t quite get the full twist that’s alright just keep coming back
make this workout your own and you’ll get a little bit better every single
time nice keep it up and let’s do it four five four three two one zero
all right I’m going to grab my hand wait for the next one we’re going to do a bow
extension so feet are shoulder-width apart going to reach up to your left
side we’re going to right knee up and crunch in and down to that knee every
time I want you to reach up high your left side return that leg to the ground
and then crunch up now if on this one you can’t quite get that knee all the
way up again totally okay make this workout your own come back and
you’ll get a little bit better every time you repeat it this workout is
mainly focused on working your core but we’re also going to get multiple body
parts involved in this one as I’m sure you can already tell getting your heart
rate up along the way and we’re going to burn some calories a lot of work in in a
short period of time keep it up switching sides and three two
one zero opposite side now so reaching up to your right bring that left knee up
and crunch down and then do it excellent work that time of the workout
it’s important to you to start focusing on what brought you here today to begin
with what motivates you what drives you what is it stay focused on it whatever
it is that got you here today to start this workout it can be that same thing
and it gets you through to finish it nice come on keep it up guys come on put
it all out there kill most abs start to engage weave them every time squeeze
your core squeeze it nice and five four three two one zero
bath pace we’re moving right into a standing twit feet shoulders apart a
little weight back in the hips elbows are bent and we’re twisting side to side
handy twist now it’s not just your arms are moving right actually rotating
that’s your core here arms are really just along for the ride good a little
weight back in your hips you want to be standing up big and tall on this one
weight back the hips sitting down that core engage on every rep fast pace right
here let’s go come on so we’re going hard and fast today let’s
make it count one well let’s go what you got what you got
breathe guys don’t forget to breathe so very important you got it throughout the
course of today’s workout you need to switch up do some of my modifications
and claudius we just encourage you to make this work out your own make it work
for you nice work keep it up whew abs are working burn so good guys burn so
good keep it up really focus on keeping that core tight throughout don’t just
swing your arms but actually make that core work
you guys let’s hit this one for just five four three two one zero
he’s using your hand weights we only need one for the neck going into a
standing windmill we’re going to point both toes slightly to your left one arm
up we know a windmill first thing that’s going to happen is your hip then go out
to your side and then you can bend over looking straight up at that arm the
whole time now on this one if you can’t quite reach all the way down and you can
just come to your knee that’s alright again make this routine your own the key
on this one is to really kick that hip out to your side on every repetition a
great one for your overall core especially hit your obliques on this one
try about to stand straight back up in between repetitions nice work come on
keep it up grind it out guys grind it out you got it one rep right any to the
next getting that just that much closer to your goal with every repetition you
got this side for just five more seconds four three two one zero opposite side
now toes point other way one arm up right into it no downtime today just
getting as many reps in as we can and a lot of time period good look it up as
you go down and then try to reset back square in between reps boom my obliques
are on fire you are must be working and I’m not even
holding any weight that’s a good thing that means it’s working that feeling you
feel that little bit of fire that’s a feeling a change that’s the feeling of
those those ABS being challenged that’s a totally good thing you got it guys
keep it up one into the next making sure to breathe focus on that breathing don’t
forget about it so very important let’s hit this one for just 5 4 3 2
one-zero okay good we going to set those hand weights down if you’re using them
we do a standing knee to elbow crunch so feature with the park bring that knee
out to your side bring your elbow to it now on this one if you can’t quite bring
that knee all the way to your elbow and you’re more like here then that’s okay
again just make it your own but our overall goal is to bring that knee all
the way up and out to the side and we get this oblique crunch right crunch
that side current set oblique on every single repetition well we feel it
working whoo turning burning getting that much closer
to your goal with every rep focus on what brought you here today what is it
come on let’s go focus on that goal what motivates you what drives you come on
keep it up guys keep it up good hard and fast today giving it everything you got
what you got what do you made of right here let’s see it lets see it guys come
on put it all out there pushing yourself because nobody else can or will do it
for you let’s go come on let’s hit that’s one for just 10 more seconds what
you got for 10 more seconds that’s nothing you got it you got it and five
four three two one zero okay moving on to a twisting good morning feet
shoulder-width apart hands on our head we’re going to slight bend the knee
drive those hips back to our upper bodies travel up to the ground and as we
stand up we’re going to twist to one side up twist to the opposite side so on
every rep as we’re coming up starting to to 90 degree twist to our side and as
you’re bending over I want you to drive those hips back just a slight bend in
the knees throughout so as you’re coming up you’re
twisting so it’s not up and then twist but it’s up and twist up and twist good
it can’t quite Bend as far down as we are flexibility not quite there yet it’s
alright do what you can because it’s just you
know halfway here that’s alright again your flexibility and mobility will
improve every time you come back and repeat this routine just another great
everybody’s gotta start somewhere that’s right and no one starts up at the top
that is a consistent theme every winner was once a beginner don’t forget that
come on keep it going guys you got it so take this one for just 10 more seconds
you got to just get that much closer every single rep grind it out feel that
core working engaging nice focus on it three two one and zero okay we got
crossover toe touch knack feet a little wider than shoulder width hands are
straight up a little bit in the knee I’m going to go cross over touch my apps to
side toe where quality is going to cross over and touch your opposite side knee
alright so again that mobility and flexibility talk if you’re not quite
down to your toes okay start with your knees and you keep coming back and doing
this workout you’ll eventually get to the point where you can touch those toes
right maybe you got a goal from the knees to the shins first maybe it’s not
right from the knees to the toes like that in between face but that’s a great
thing about these workouts as you can see yourself improve step by step along
the way these results are not going to come overnight I’m not going to lie to
you but if you keep coming back and keep putting in the work it will work for you
how about consistency in it that’s how you get successes made it’s putting in
those small efforts day in and day out the work that you’re putting in today
they’re going to be the results that you experience tomorrow let’s see it right
here come on you got it guys we’ll have a lot left getting closer to the end
with every rep getting closer to your goal with every rep grind it out right
here let’s go five more seconds on this one that’s it that’s it
and four three two one zero I’ll grab my hand weights the next one
doing a oblique rotation he shows a park bent over on a 45 degree angle arms
hanging down straight now keeping those arms straight we’re going to rotate to
the right and then rotate to the left keep those arms straight engage your
core and your obliques on this one and again your range of motion might not
quite be what ours is right now and that’s all totally okay we just wanting
to keep your arms straight make sure that that core is doing all the work
you’re not just swinging your arms up but your core is under control making
sure to breathe throughout you got it you got it guys stick with it keep
fighting whatever you do don’t give up if you’re using weights and it’s too
much for you no problem feel free to drop those weights what you need to slow
your pace down a little bit totally okay but we don’t want you to do a quit don’t
give up don’t hit that pause button you don’t have that much left no we do not
keep going keep working keep driving you got it you got this you got it come on
come on keep telling yourself you got it how’s it of thinking here you got it
come on you can do anything that’s right that includes completing this workout
yes ma’am let’s hit it for ten more second almost there come on right to the
very end you’re a fighter not a quitter let’s see it five four three two one
zero nice set those weights down we’re going
to do a leaning lifting crunch hands around our head feed your shoulder width
apart we’re going to lean to our left and as we lean back to the right bring
that opposite side leg up opposite now lean to the right
and back to the left and bring that leg up so lean one direction and as you come
back during that leg up as you crunch it so it might take you a couple of
repetitions to kind of get the hang of this one can we take a little bit of
extra coordination but that’s okay stand focus keeps focused on it this is it
right here for you those obliques working we like it
a little bit of burn you feel it’s just change happening like that lactic acid
firing your muscles fuel because you’re using on totally acceptable gotta fight
through that burn yeah I’ll be stronger than that burn not about being perfect
it’s about just putting in that effort day in day out right here get after guys
you got it we’re getting so close to the end I can feel it come on
that’s it ten more seconds that’s it come on nothing grind it out how many
can you get boom boom let’s go five four three two one zero that’s it you made it
you’re all accidental work out there thank you so much for joining us if you
like this workout and you’ve been working out with us for a while starting
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connect with you thank you so much for giving us the privilege of working out
with you today I’m coach Kozak and I’m Claudia and we will see you at your next
workout

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