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And now, your abdominal workout begins in five seconds.
This is day one of the five day program.
Lie supine.
Head cradled in hands.
Legs overhead.
And prepare for reverse isometric crunches.
Lift.
Lift up.
There are 12 of these.
Contract the abs.
Concentrate.
Lift and lower.
Lift.
Boom.
Cross in the ankles, obliques.
Change.
Lift.
Change arms.
Feel it.
Last time.
Feet together.
Lift.
Contract.
Release.
Contract.
Release.
12 total in a sec.
Lifting the hips.
Lift the legs.
Last one.
Crossing the ankles, set up for obliques.
Lift.
Change arms.
Lift.
Pulsing at the top.
Four more.
Last set of reverse.
Up.
And lift.
Lift and lower.
Lifted.
Stay in control.
Almost there.
Contract.
Almost finished.
Last one.
Moving your heels to the board.
Crunches, left leg first.
Get ready.
Go.
Up.
Down.
Lift.
Lower.
Control it.
And lift.
Keep your lower back to the mat.
And lift.
12 total.
Feel it crunch.
Working the inner thigh.
Last time.
Rotate knee in.
Left leg pumps.
Go.
Too slowly.
In and out.
Six fast.
Slow.
Foot to the knee.
Set up for oblique twist.
Go.
Up.
Down.
Up.
Down.
Opposite elbow stays on the mat.
Up.
Down.
Up.
Down.
Control it.
Stay tight.
Lift.
Lower.
Lift.
Lower.
Last two.
Set up for pulleys.
Head still.
Pull in.
Keep going.
Control it.
Too slowly.
In and out.
Pull in.
Too slowly.
In and out.
Moving the left heel to the board.
Right crunches.
Lift.
Knee out.
Pull it to half total.
And lift.
Lower.
Lift.
Up.
Down.
Up.
Down.
Up.
Down.
Lift.
Lower.
Last time.
Rotate the knee in.
Six crunches.
Go.
Too slowly.
Bring it in and out.
Six fast.
Too slowly.
Bring it in.
Control it.
Foot to the knee.
Set up for obliques.
Up.
Down.
Twelve total.
Eight more.
And lift.
Lower.
Lift.
Lower.
Lift.
Last time.
Set up for pulleys.
Go.
Keep the head still.
Too slow.
And out.
Pull it in.
It's tough.
Too slowly.
Pull it in and out.
Pull up.
Up.
Down.
Up.
Down.
Up.
Pull.
Release.
Up.
Down.
Up.
Down.
Up.
Pull.
Release.
Up.
Pull.
Release.
Up.
Pull.
Release.
Lower back stretch.
So much power.
That was a lot of power.
Good job.
Overhead hamstrings stretch.
Flex ankle is gastric.
Point to finish.
Nice job.
Your abdominal workout begins in five seconds.
This is day two of your five day routine.
Decline to the floor.
Roll side and on your back.
Head and hands.
Bring your heels tight to the glutes.
Get ready for upper and lower body combo crunches.
Ready? Let's go.
Lift. Lower. Lift. Lower.
Upper and lower torso working together.
This is a long set.
So control it.
Exhale on the lift.
Eight more.
Lift.
Make it work.
Two more.
Last one.
Release.
Legs up.
Hands on the hips.
Reverse crunch.
Let's go.
Lift.
Push down on the hips.
Force the reps.
Resist with the arms.
Elbows off the mat.
Last two.
Last one.
Twisting crunches.
Let's go.
Lift.
Lower.
Hands behind the head.
Ankles are crossed.
Knees are bent.
Working the sides of the torso.
Working the obliques.
Eight more.
Pull all the way up.
All the way down.
Four.
Tight and closing the rib cage.
Reverse curl.
Legs extend.
Hands on the hips.
Lift up.
Pushing down on the hips.
Working the lower rectus.
Resist it.
Last two.
Last one.
Legs stay up and open, stretching the inner thigh and hamstrings.
And hold it.
Hand change.
Pull together.
And release.
Good work.
Arms overhead and stretch the abs.
Toe weights are optional here for the next set of abs.
Support the head.
Extend your right leg and prepare for an inner thigh lift while you crunch the upper body.
Four.
Three.
Two.
Let's go.
Lift it.
Lower.
Lift.
Squeezing the lower and the upper torso working together.
And four more.
Lift.
Working the right inner thigh.
Change legs.
Lift it.
Lower.
Lift.
Keep the knee open.
Rotate it from the hip.
And lift it.
Bow back is on the mat.
Prepare for heel presses with a crunch.
Eight.
Seven.
Pull it.
Push it.
Feel the abs.
Push it.
Now keep contract.
Hold it.
Release.
Legs up.
Slow pulleys.
Right.
Left.
Right.
Left.
Upper body lifting.
And fast.
Eight.
Pumping the legs.
Pump it.
Upper body moving.
Pump it.
And slow it down.
Eight.
Seven.
Get up.
And down.
Right.
Left.
Right.
And fast.
Eight.
Pump it.
Lifting the torso.
Almost there.
Come on.
Isometrics.
Let's go.
Up.
Hold.
Eight.
Release.
Seven.
Hold it.
Release.
Lift up.
Hips off the mat.
Squeeze it.
Release.
Five.
Release.
Four.
Up.
Hold.
Release.
Only three more.
Hold it.
Squeeze it.
Two.
Last one.
Release.
Legs down.
Change sides.
Head and hands.
Extending the left leg.
Ready to lift inner thigh as you crunch.
Three.
Two.
Let's go.
Lift it.
Lower it.
Lift.
Lifting the leg.
Keep the low back on the mat.
Working that right inner thigh.
Change legs.
Lift.
Keep the knee open.
Left inner thigh and abs working.
Leg goes halfway down.
Low back on the mat.
Prepare for heel presses and fast crunch.
Crunch it.
Press that heel.
Push it.
Pump it.
Feel it.
Now peak contract.
Hold it.
Hold it.
Release.
Legs up.
Pullies.
Left.
Right.
Left.
Upper body lifting.
Now fast.
Eight.
Pumping the legs.
Upper body moving.
Pump it.
Push it.
Now let's slow it down.
Eight.
Seven.
Head up and down.
Left.
Right.
Now fast pump.
Lift it.
Pumping the legs.
Lifting the torso.
Almost there.
Release.
Isometrics.
Lift.
Hold.
Release.
Seven.
Hold.
Release.
Six.
Squeeze it.
Release.
Hold.
Release.
Four.
Hold it.
Release.
We only have three more.
Two more.
Hold.
Release.
Last one.
Release.
Prepare to stretch.
Dropping the legs.
Arms overhead.
Stretching the side.
Breathe through the stretch.
And release.
Dropping the knees to the other side.
Arms overhead.
This feels so good.
Stretching.
And release.
Sitting up.
Great job.
And that's it for day two.
Our abdominal workout begins in five seconds.
This is day three of your abdominal routine.
Lysupine.
Cradle your head in your hands.
Left ankle to the right knee.
And prepare to twist to the left.
Low back down, lifting and twist.
Elbow to the knee.
Right elbow pinned to the floor.
The back of the head and spine are aligned.
Low back down.
Feel the abdominals in the obliques.
Knee in and out.
In and out.
Pulling in.
Twisting.
Elbow up and down.
Now fast without the twist.
Pump.
Chest lifting to the ceiling.
Keep the low back on the floor.
Now lower the leg.
Lower the legs to the floor.
Prep for the oblique exhalations.
And lift.
Lift.
Lower slowly.
Left oblique.
Working.
Feel the muscle contracting.
Right elbow back.
Exhale as you lift.
Maintain the isometric tension.
Lift and lower.
Last one.
Upper body continues to lift.
Hand back.
Lift the legs.
And the legs go up.
Oblique twist.
Up.
Elbows out.
Head straight.
Low back down.
Twisting.
Long set.
Right and left.
Contract.
Eight.
Make it work.
Last two.
Lift in the center.
Head up.
Lift and lower.
Unlock the legs.
Check the legs down.
Left foot on a right knee.
And twist.
Pin the elbow to the floor.
Elbows back.
Head and spine aligned.
Feel the abdominals and the right obliques.
Keep the abs tensed.
Elbow back.
Now pull in.
In and out.
And out.
Now fast without the twist.
Pump.
Press the back down.
Head and shoulders tight.
Pumping.
Release the leg.
Keep the body moving.
Drop the legs to the mat.
Chest lifting.
And slowly lift.
Right obliques are working.
Feel it.
Exhale as you lift.
Elbow back.
Maintain tension.
Right side of the rib cage.
Last one.
Continue lifting the upper body.
Knees up.
Lift the legs.
Cross the ankles.
Twist left and right.
Twist.
Elbows out.
Straight.
Low back down.
Twisting.
Long set.
Pull.
Control.
Eight.
Breathe.
Make it work.
Last two.
Lift the upper body.
Up and down.
Unlock the legs.
Holding the head up.
Legs up.
Leg walks.
Right leg down and up.
Left leg down and up.
No lower than 12 inches from the floor.
Beginners keep it higher.
Low back in the mat.
Takes endurance.
Last one.
Uphold and fold.
Slow pulleys.
Right.
Left.
Upper body contracted.
Keep it smooth and fast.
Right.
Left.
Full extension.
Lift the legs.
Pumping.
Last two.
Upper body lifts slowly.
Up and lower.
Contract.
Legs up.
Hold the upper body tight.
Leg walks.
Right leg down and up.
Left leg down and up.
Back pushing to the mat.
Elbows out.
Abs engaged.
Last two.
Holding.
Peak contract.
Flex.
Slow pulleys.
Right and left.
Upper body tight.
Now speed it up.
Eight, seven.
Just the legs.
Full extension.
Pumping.
Last two.
Lift the body.
Up and down.
Lower your toes to the floor.
Hold the body static.
Lift the hips.
Crunch.
In.
Lower down.
Lower back in the mat.
Toes tap.
Maintain static upper body.
Tension in the abs.
Toes close to the glutes.
Almost there.
Up hold.
Three.
Drop and crunch.
Pull up.
Lower down.
Low back in the mat.
Lift and touch.
Keep your toes close.
Keep tight.
Maintain tension.
Almost there.
Last one.
Up hold.
And release.
Peak contraction.
Holding.
Contracting.
Hold it.
Stay tight.
Breathe.
Head down.
Legs up.
And release.
Stretching the low back.
And release.
Excellent.
Consistency is the key to results.
See you tomorrow.
Your abdominal workout begins in five seconds.
This is day four.
Place your tall box at the end of your mat.
Lie down.
And place your heels on the top of the box.
Make sure you keep a 90 degree angle in your legs.
Hands behind the head.
And ready to lift the upper body and hold.
Here we go.
Lift.
Release.
And down.
Three.
Release.
And lift.
Two.
Release.
And lift.
And last one.
Release.
Now half time.
Six.
Down.
Eyes to ceiling.
Four.
Elbows back.
Last two.
And hold for two.
Two.
Release.
And again.
Lift.
Release.
And half time.
Three.
Lower.
Two.
Lower.
Two peak holds.
Lift.
Release.
And again.
And lift.
Release.
And again.
And lift.
Release.
And again.
Lift.
Hold.
And half time.
Three.
Two.
Elbows back.
And lift.
Cross the ankles.
And alternate.
Twist.
Six.
Five.
Reaching.
Lift.
And two.
And pulse twice.
Other side.
Twist.
Reach for the knees.
Two.
And pulse.
A peek and trap.
Two.
Release.
Release.
Release.
Release.
Release.
And two.
Release.
Extend the legs.
Three.
Two.
Release.
And lift the hips.
Four.
Lower.
Three.
Working the lower abs.
And peek and trap.
And now two.
Hold.
Release.
And lift.
Up.
Hold.
Release.
Cows on the box.
And twist left.
Left.
Hold.
Release.
Left arm extended.
And twist.
And two.
And two.
And three.
And push and lift.
Double chin.
And pull down.
And release.
Up.
Release.
And up.
And push.
And lift.
Up, down.
Up, up, up.
And down.
And one.
Release.
And release.
And effortless.
Down.
Up.
And fix.
Up.
And release.
And down.
And down.
Elbow extended.
Twist.
Left.
And lift.
Last one.
Release.
Stand in.
Two people.
Twist, release, and lift.
Up, release, and half time.
Last time.
Two, feel your left side working.
Last one, cross your ankles.
And twist, reach left, right, squirt.
Three, two, and pulse.
Other side, and twist.
Right, and left, two, and pulse right.
Now peak and trap.
Three, two, release, and legs overhead.
Three, two, release, and lift the hips.
Four, three, working the lower abs.
And peak and trap.
Two, pull, release, and again.
Lift, pull, release.
Half back on the box, and crunch.
Lift, release, and down.
And three, release, keep going.
Two, elbows back.
Last one, lift, release, and half time.
Six, lower, five.
Elbows to the ceiling, shoulder blades lifting.
Two more.
And peak, hold.
Two, release, and lift.
Control it, and half time.
Down, two, down.
And last one, and peak, hold.
Two, release, and lift.
Hold, three, half time.
Contract, control the movement.
Last one, now cross the ankles.
And twist, six, five.
Reach, reach, and two, and pulse twice.
Other side, twist.
Four, and pulse twice.
Now peak and trap.
Three, two, release.
Extend the legs.
Three, two, and lift the hips.
Four, down, three.
Two more, breathe, and peak and trap.
Lift, hold, release, and again.
And lift, hold, release.
Caps back on the box, and twist.
Lift, hold, release.
Twist, release, and again.
Two more, release, and again.
And up, hold, and half time.
Six, down, five.
Working the right oblique, right arm is extended.
And two, and peak hold now.
Two, release, and again.
Twist, release, and half time.
Three, left elbow back.
Twist, and peak hold.
Two, release, and again.
Twist, right, and half time.
Last three, fill your right side.
Lift, cross your ankles, and twist.
Six, five, four, elbows back.
Two, and pulse twice.
Now left, twist, five, four.
Two more, pulse twice.
Now peak and trap.
Three, two, release.
Stand the legs.
Three, two, release.
And lift the hips.
Four, down, three.
Shoulders are elevated, hips are lifting.
Last one, and peak contraction.
Three, two, release.
And again, and three, two, release.
Remove the box.
Nice supine toast to the mats.
Peak reverse crunches, and four, release.
And again, knees in, release.
And lift, release, and lift.
Last one, release, and half time.
Six, heels close to the glutes.
Contracting the lower abs.
And two, last one, and peak contract.
Two, release, and again.
Lift, release, and half time.
Three, two, lift, and peak contract.
Two, release, and down.
Lift, release, and half time.
Last three, knees close to chest.
Lift, cross the ankles, and twist.
Six, five, reach.
And pulse left, and twist.
Right, left, elbows back.
And pulse right, a peak contract.
Three, two, release.
And legs overhead, three, two, release.
Now leg walks.
Left leg, hold, and down.
And right, hold, and up, and two, hold.
Foot off the mat, and right, hold.
Six half times, six.
Low back to the mat, and four.
And two, and two peak contract.
Left, lift, and again.
And right, hold, three half times, three.
Last one, and peak contract.
Two, lift, and again.
And left, hold, three half times, three.
Two, last one, toes to mat, and peak crunches, go.
Six, release, and down.
Five, work upper and lower body.
Four, squeeze, and lower.
Three, crunch, two, release, and lift.
And last one, release, extend the legs.
Stretching lower abs, reaching tall.
Now that was tough.
Fitness is a lifelong commitment.
Good job.
Your abdominal workout begins in five seconds.
This is day five.
Place your toe box at the end of your mat.
Sit through and roll supine.
Placing your heels on the top of the box.
Legs at a 90 degree angle.
Hands behind the head.
Engage the upper body.
Prepare for reverse crunches.
Ready for lower rectus lifts?
Let's go.
Four, lift the hips.
Two more.
Now upper body crunches.
Four, hands behind the head.
Contract.
Now lower rectus.
Knees in, contract.
Lower the abs, exhale.
Upper body crunches for two.
Chest up, bring it down.
Lower for two.
Hips up and down.
Two upper, lift.
And two lower.
In, out, in.
One upper, two lower.
Lift the hips.
Two upper, lift and lower.
Now upper lower combo.
Five, four, focus on the abs.
Breathe out.
Last one.
Relax the head.
Roll the neck side to side.
Set up for more crunches.
Engage the upper body.
Lower rectus.
Four, hips up.
Concentrate.
Now crunch the upper body for four.
Elbows back.
Two more.
Lower for two.
Lift.
Two upper crunches.
Eyes to the ceiling.
Final combo crunches.
Last seven.
Six.
Knees to the chest.
Exhale with force.
Push yourself.
Make it work.
Last one.
Now peak contraction.
Hold.
Maintain.
Keep it up.
Hold.
Exhale.
Release.
Prep for right arm link twists.
Left hand behind your head and extend the right arm.
Twisting right, there's 16.
Lift.
Lower.
Up.
Down.
Twisting.
Working the right oblique.
12.
Elbow back.
Exhale.
Twist.
Eight.
Concentrate.
Contract above the hip bone.
Last four.
Twist.
Two.
Now crunch center.
Four.
Hands behind the head.
Alternating the knees to chest.
And take it to the right.
Left.
Right.
Crunching.
Four.
Three.
Two.
Now a four count right extension.
Knee in.
Out.
In.
Trap down.
In.
Out.
In.
Two more.
Extend.
Bring it down and take it in.
Out.
In.
Release.
Relax briefly.
Prep for lower rectus crunches.
Upper body engaged.
And lift.
Knees to the chest.
Upper body is engaged.
Pull in.
Twelve.
Eleven.
Working lower abdominals.
Add the upper body.
Eight.
Push yourself.
It's tough.
Almost there.
Last four.
Three.
Four count left extension.
Left knee in.
Out.
In.
And down.
In.
Extend.
Tap it down.
Two more.
Out.
In.
And in.
Out.
In.
Release.
Relax a moment.
Extend the left arm for left oblique twists.
Let's go.
Sixteen.
Elbows back.
Press.
Squeeze.
Twelve.
Back.
Exhale deeply.
Twist.
Eight.
Seven.
Feel your side.
Lift and lower.
Last four.
Three.
Two.
And release.
Twisting right, left, and center.
Now take it right.
Center.
Take it back to the center.
To the right.
Center left.
Twist left.
And center.
Now pink center.
Hold.
Lift.
Squeeze hard.
Release.
Congratulations.
That was a great week of ab work.
Thank you.
Thank you.
Thank you.