SIX PACK ABS IN 15 MINS

EVERYTHING TO KNOW: MY LOWER-ABS CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 4 exercises, take no more than a 1-2 minute break and then repeat the 4 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on your lower ab area when performing these workouts!

TIP* Breathing correctly during each and every rep of these workouts is VITAL to getting the most out of the movements. You need to make sure you are exhaling as much as you can whenever your are putting stress on your abs and crunching, or tensing the muscles. You want to feel a BURN. If you don't feel the burn, then you aren't doing the correct workouts. Don't forget, proper diet is a KEY part to getting the mid-section you want! I incorporated the CARDIO MOVEMENTS in between each workouts again to blast your lower-ab area and burn fat! 

BEGINNERS for this EXERCISE CIRCUIT: 1-3 ROUNDS
ADVANCED for this EXERCISE CIRCUIT: 3-4 ROUNDS

WORKOUT 1- LEG-RAISED CIRCULAR MOVEMENT 

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.
• Point your toes and make a clockwise circle motion with both legs for 5 reps, and at the end of your 5th rep, reverse the motion to counter-clockwise and complete 5 more reps.
• Complete 6 reps of the leg-raised circular movements, 6 clockwise and 6 counter-clockwise, and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 2- LEG-RAISED FLUTTER KICK

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground (DO NOT POINT YOUR TOES) and start by raising 1 of your legs in the air slowly but higher than a normal leg raise. 
• While breathing out and tensing your abs, alternating each leg in the air with high and concentrated leg raises.
• Complete 20 REPS EACH LEG and finish off with your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 3- LEG-RAISED CONCENTRATION CRUNCH

• Lay down with your legs straight out, then lift your head and shoulders up and put your weight on your elbows with each palm facing the ground by your hips.
• With your feet together, lift and pull your knees to your chest, exhaling as your crunch in, and inhaling as you bring your legs back out.
• Really concentrate on your breathing for these to really get a great burn and work the lower core of your abs.
• Complete 15 REPS of this exercise and finish off with your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 4- LEG RAISED JACKKNIFE CROSSOVER                       

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.
• Bring one knee in like you did a "Jackknife" into your pool, but just don't grab your knee.
• When your knee is bent and you are looking at your thigh, simultaneously cross your bent leg over your extended leg and then switch legs and do the same thing.
• Complete 12 REPS EACH LEG (24 TOTAL) of the JACKKNIFE LEF LIFT CROSSOVERS and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!