20 MIN TOTAL CORE WORKOUT (Equipment Free Ab Workout)

hey guys welcome back today we are doing a 20 minute total core workout we are ending off this month just the way we started it with the 20 minute no equipment core focus workout so for this workout we are going to be doing 45 seconds on 15 seconds off that's going to be constant movement during those 15 second breaks I'll explain to you the next exercise that we're going to be doing we're going to be doing like 20 different add movements it's gonna be such a great time these 20 minutes they're gonna fly by so make sure that you have a little bit of space around you you have a soft surface up yoga mat I will link the exercise mat that I use in the description down below if you are interested [Music] [Applause] [Music] [Music] [Music] a leg drop and then you're going to where's one leg up and the other way you're really squeezing [Music] [Music] [Music] [Applause] in Birmingham crashes out and hit [Applause] [Music] [Music] all right next one that we're going to do is they plant lockups you're gonna walk through and out hold back int right leg step out back to Center left leg Center here we go walk the hands out back in [Music] [Music] [Music] we're gonna do is just some regular old tabletop wrenches so make sure your legs try not to have your legs too close to your chest I want your legs a little bit output so you putting a little bit of string on your lower ass and your scrunch it here when you crunch up press that lower back into the floor [Music] [Music] all right next up we are going to do some L leg switches but we're going to do some pulses we're gonna pulse one two three four and switch one two three four [Music] [Music] Oh [Music] alright next exercise a little bit easier just gonna do some regular old dead bugs so opposite arm and opposite leg come out we extend feet and hands don't touch the floor like so again really trying to press that lower back into the floor so you're engaging those lower abs throughout this whole exercise [Music] [Music] [Music] [Music] come up one arm one two three and then we'll switch to the other side here we go dip one squeeze at the top two three and switch [Music] [Music] [Music] next up we're going to lay down on our sides we're going to do a side crunch lifting that like squeezing that side and then we'll bring the knee to our chest really focusing on those upper apps crunching as we come in we come up in [Music] [Music] [Music] [Music] to the other side [Music] [Music] I don't have answers baby [Music] [Music] [Applause] on our hands we're going to bring one life to our chests and out in and out in out in God [Music] [Music] [Music] it's gonna come down the work we're going to reject on one side back the center to the other side [Music] to start again alright next exercise that we're going to do we're going to pull what I call a position like so so not your PR all the way down we're about five degrees off they're going to be hold back to Center [Music] [Music] alright next exercise is we're going to do some wide leg up and it helps your you're gonna come up to Center [Music] [Music] [Music] [Music] all right next up we're just gonna do some regular elbow to knees so we are coming cloud floor we're going to reach up bring the opposite elbow to your knees you need it right in the center and back down [Music] [Music] [Music] alright next something stinkier on our box and then we are extended we're going to bring one leg up crunch in and back down other leg back down bring that knee as close to him to your chest [Music] [Music] [Music] [Music] all right diagonally we're gonna drop them down back to Center Center so you're really using that side to bring your legs back [Music] [Music] [Music] [Applause] [Music] [Music] [Music] [Music] all right guys second to last exercise we're going to do some bicycles we take two slow one two and four five to slow one two four five one two three four five [Music] [Music] [Music] [Applause] all right guys last exercise we're going to come into a plank position on our elbows number one slip up so just like a down dog position and back down I'm really thinking of using your lower abs to bring yourself up and pick up your abdominals as the point of the triangle decision that you're making with your body so your corset engaged the whole time [Music] [Music] alright guys ago I hope you enjoyed this 20 minute total core workout without any equipment and I also before I let you guys go just wanted to say a huge massive thank you to everyone who has joined me this month for the back fit summer workout marathon the mass fit vamp is just growing right now and I'm so grateful to have all of you guys along for this journey I've had so much fun this month creating a new workouts for you guys and don't worry I would still be here a few times a week bringing you guys brand new content but this month has honestly been so amazing and I just want to say thank you guys so much for all the love and support I love seeing you guys on Instagram doing the workouts I love hearing your feedback so please let me know how you guys enjoyed this month and the comments down below and also let me know any of your workout requests because I do read pretty much all the comments that I get on this channel and I love listening to you guys and hearing your feedback and crazy workouts based on that so yeah I just obviously a massive thank you and I love you guys so much and I will see you guys in my next video [Music]

Channel: MadFit

Views: 3,424,558

Rating: 4.9487314 out of 5

Keywords: 20 min total core, 20 min workout, ab workout, 20 min ab workout, ab workout at home, at home ab workout, 20 min at home ab workout, madfit abs, madfit total core, equipment free ab workout, equipment free at home workout, no equipment ab workout, no equipment abs, no equipment at home wokrout, total, core, core workout, total core, total core workout, total core workout at home, core workout at home, madfit core

Id: -b2lNLq3EaA

Length: 22min 50sec (1370 seconds)

Published: Sun Jun 30 2019