(upbeat music) - Hey guys, Cassey here. And welcome to another 12 Minutes To Tone. Today, we're working your abs, your obliques, your core. And it is going to get crazy. It is February you
guys, the month of love. That is why I'm wearing all
red, the color of passion, because today I want you to be passionate about your body and everything
that it does for you. Okay, you guys, your
workouts are so much more than just getting toned abs and getting lines and getting six packs. I mean, that's nice and everything, but that's a side benefit
to you being able to respect your body and love
everything you see in the mirror, as you are getting stronger, as you were getting healthier. Like seriously, think about everything that your body does for you. Be grateful for your movement. And we're going to have so
much fun in our workout today. So today in your 12 Minutes To Toned Abs, we've got crisscrosses, double leg lifts, table top crunches, eagle crunches, scissors, rollovers, and we're ending with
the plank, all right? And remember each move is going to be held for a minute and 30 seconds, and for the last 30 seconds of the move, I'm going to spice it up
a little bit, you guys. It's going to be a hold, that's going to be a pulse, it's just pretty much
going to be super intense because we've got 12 minutes, we've got seven moves. Let's go ahead and do this. So let's go ahead and start
out with our first move, the crisscross you guys. So, hands behind the nape of the neck, and you're going to twist like so. Twist, twist. Opposite shoulder, towards opposite knee. It's not about the elbow going, it's about the solder twisting. We're working on a transverse
abdominals right now. Point your toes, let's
go, you've got a minute. At this pace, that is. Then we're going to pick it up. Keep going. Point, point, point. Really twist. So good, come on. Nice, guys. Lifting the shoulder blades of the mat. You've got it. Twist, twist, legs long. Let's go. Breath, you're gonna exhale
every time you twist. Are you ready? We're going to go fast right here. Twist, twist, twist, twist. Yeah guys, let's go. Fast. Twist, yeah come no. One, two, three, four. Keep breathing. Keep going. Go through it, go through it. Twist, twist, twist, twist. Come on, burn it out. Boom, boom, boom, 10 seconds, Are you burning yet? Almost there. Two, one, and end. Woo. That was so good. Okay, you guys, double leg lift. Both hands behind your tailbone, or behind your head, up to you. Legs up, heels together. We're going to come down. Two, up, up. Down, down. Up, up. Slow. And lift. And low. And up. Very nice guys. Down. We're working the lower abs, right here. And lift. Make sure that low back is
pressed into the mat, okay? That's how we make sure we protect abs we protect out backs. Down, for two. And lift, for two. Very nice, guys. Now I want you to try to elevate your shoulder
blades up and out like this. For two, and up, for two. Down. And you can probably
stay right where you are. But if you want to work the upper abs too, go ahead and lift it up, like so. Good, we're down. For two, and up, we lift. We inhale down. We exhale up. So good. Now, if you want to take
it up a notch, you guys. Reverse, count with me. Down. For two. Hands by your sides. Cross ankles. Lift and lower. Lift and lower. Nice and tight, right here. Up. And lift and down. And down. Press your hands into the mat. Down and up. Low. Lift, low. Lift. Let's go. Strong, lower abs. One more. Boom and down. Very good. Okay, next one. You got tabletop crunches
for the upper abs. Hands right by the nape of your neck. Knees in tabletop, you guys. We lift and lower. Elbows wide. Working the upper abs. Point your toes. Lift with your chest and your abs, not your neck. Up and down. Feel it right here, okay? Up and lower. Don't pull on your neck. If you feel your neck, you've got to put all
the energy right here, into your abs. And even if it's just a tiny lift. That's better than lifting higher and pulling your neck. Let's go, up and down. Good stuff, come on. I want you to exhale up, inhale down. Up. Lift and lower. Nice. Exhale, inhale. Up. Good, you guys. Keep going, you've got this. Don't give up. Find the passion in your workout. Are you guys ready to pulse it out? Ready? In three, two, one, we pulse. Lift, lift. Tiny pulses, little ones. Elbows wide. Oh my gosh, that burn, it's happening. We've only got 30 seconds of pulses. Come on. 12 seconds more. Let's go. Up, up. Come on. Lift, lift. So close. Five, four, three, two, one. Oh my God, that was so good. Okay, you guys. Next up, we have eagle crunches. I want you to cross your
ankle and your knee, like so. Cross the elbows, hands come together. You go up, and down. Lift and lower. Up, tuck the toe. Pull, and down. Now, if this twist is a lot, you can totally not have
to cross the ankles here. You can bring the hands
into prayer, up to you. But the more you twist, the more we target the center of the abs. Are we dying? I'm dying. Lift and lower. And down. Up, good. Up. 30 seconds more at this pace. Come on. Lift. I want you to concentrate. It's hard for me too, okay, but we're not going to give up. When it gets hard that's when your body is going to change if you keep going, all right? Let's get stronger. Come on. I want you to hold right here. Hold. Nice. And squeeze tighter, tighter, tighter. Woo. You guys. You guys 20 seconds right here. Hold. Don't let go. Squeeze everything together. Bring your elbows to your knees, your knees to your elbows. Stay strong. Breath, breath. Five, four, three, two, one, and down. Oh, my gosh. Okay, stay down. We've come to this, you guys. Go ahead and grab it your ankle or knee, or calf, right here. Straighten the leg. Okay, you're going to lift the shoulders off from that, like so. And we're going to pull it in. And in, like that, okay? Boom, boom, boom, boom. Just like that. If you need to slow it down, you can slow it down. Up to you. Going back back. Boom, boom, hold. Let's do that. One, two, hold. Then you get a little stretch in there. Hold. One, two. These are scissors. Scissors, two, three. One, two, three. So good. Straighten your legs. One, two, three, you got it. One, two, three. Shoulders off the mat. One, two. Keep going. One, two, three. Okay, you guys. Hands here, just the legs. Woo, woo. Now, keep it straight, keep it straight. If you need to, you can go here. Here, here, whatever works for you. 15 seconds. Shoulders off the mat. Let's go, let's go. Stay strong now. Boom, boom, boom, boom. Three, two, one. Woo, you guys, it's crazy. Okay, now we've got rollovers. So, I slide up my mat a little bit, so I don't travel too much. You're going to bring your heels together. Hands by the side. We're going to roll it over right here. We're going to do up two, three, four. Bring it down. Two, three, four. Lift. Now, if you need to use your hands to pull your leg over, that's okay. Up, two, three. You need to bend your
knees, that's okay too. This is all about the core control. Lift, two, three, four. We're down. So good. Up, two, three, four. Very nice. Woo. Up, two, three. Nice. Let's check the time. All right, we've go 20
more seconds of these. And lower. Up, two, three. You can exhale. Down, two, three, four. And we're up. Strong long legs. We're down. Then up. And lower. All right, you guys. Flutters, right here. Flutters. My hands are gonna stay on the floor, or they can come behind my neck, or they can go behind
my tailbone, like so. Flatter, flatter, flatter. 10 more seconds. Looking forward. You've got it. Five, four, three, two, one. Woo. Okay, guys, last move. Last move. We've got the plank, okay? Now plank, you can do on your hands, on your knees, you can go like this. Just make sure that you're not sticking your butt up in the air. All right. What I'm going to do, I'm going to go with my forearms, making sure my elbows are right underneath my shoulders. Legs tips apart. And you stay right here. So, if you want to make it harder, what you're going to do is you're going to shift your body a little bit forward. Okay? You can even shift back in forward this entire time to make it hard on. Do not dip yourself. Do not bring your booty in the air. You are a plank board. Nice and flat plank board. So, once we hit the last 30 seconds, we're going to go into hip twist . Abs high, you guys, you got this. 15 more seconds right here. And then we're going
into hip twist it out. You're doing so good in today's averaging for your 12
Minutes To Tone The Abs. Let's go. Okay, hip twisted out. Twist, twist, twist, twist. Working those obliques. You've got it. I'm feeling my shoulders too. Twist. Then you bring the feet together, that'll make it a little
bit easier to twist. Boom, boom. You can also do this on
your knees too, you guys. 10 seconds. Let's go, come on. Twist, twist. Give me four, three, two, one. And rest. Inhale through your nose. Exhale through your mouth. And slowly bring it up, and roll your shoulders back. Oh, my goodness. You guys congratulations. You just finished your
12 Minutes To Toned Abs. Honestly, that was so hard. I love that we do one minute of like, okay, this is hard. And then 30 seconds of, Oh my gosh, are you trying to kill me? It's so good. If you have not subscribed
to blog a lot easier, go ahead and hit that subscribe button. Also hit the bell, so that I can give you notifications whenever I have new videos. Again, I'll be posting
every single Sunday, a brand new video for you. To keep you motivated,
to keep you excited, and to help you discover
the joy in movement, and the joy in working out. Because that's the entire point, right? Because if you don't
like what you're doing, when you're sweating, you might as well do something else. You know what I'm saying? Life should be about having fun in literally everything that you're doing. So I'm glad that we're having fun working out together. You guys, I love you so much. And I will see you next
time for the next workout. Bye. (upbeat music)
