No Equipment 20 Minute Abs & Arms Workout

No Equipment 20 Minute Abs & Arms Workout

This workout video is taking it back to when I lived on the west coast in Vancouver. I had some free time before a casting call for a crossfit commercial (and no, I didn’t book it. Tragic) so I decided to video a short and sweet workout for you guys. I filmed this on a funny little pier that runs parallel to the sidewalk, but I didn’t realize that it also moves! So while I was filming this, the walkway would shift slightly as the water lapped the sides. I was a little concerned that my $15 tripod from China was going to flip over and take my iPhone with it down to the bottom of the ocean floor, but luckily it stood strong.

No Equipment 20 Minute Abs & Arms Workout

This workout has 4 different exercises, each which are done for a full minute. There is a 30 second rest break between each exercise and at the end of each round a 1 minute rest.

11. Wide Set Push Ups: Rather than like regular push ups where your elbows are tucked slightly backwards, wide set push ups have your hands placed slightly further out than shoulder width. Lower your body so that your chest almost reaches the ground. Keep your torso tight and do not let your hips sag or lift too high. Squeeze your pectoral muscles and press your upper body up, back to the starting position. Repeat for 1 minute


2. Tricep Pulses: This exercise is very similar to a Tricep Dip, but rather than going down a full 90 degrees, your arms will bend only slightly before straightening back up. As you can see in the video, I bend my arms about half way between straight, and 90 degrees. If you want to make the exercise slightly more difficult, raise one leg and perform 10 and repeat on the opposite side. Keep switching until 1 minute is over.

33. Plank Knee Drives: Start in a plank position with your hands directly beneath your shoulders. Keep your torso straight and core flexed. Bring your left knee up so that it almost reaches your left elbow. Repeat on the opposite side with your right knee. You should feel a contraction in your obliques with this move. For the second part use your left knee again, but bring it across your body so that it almost reaches your right elbow. Repeat on the right knee. This time you will feel your abs contract more towards the center

44. Cross Body Mountain Climbers: To end this circuit, we’re going to be going all out. These mountain climbers will push your cardio to the limits while kicking in your core and shoulder muscles. Start again in a plank position on your hands. Bring your right knee up and across your body so that almost reaches your left elbow (similar to the previous exercise). Repeat on the opposite side with your left knee. Try to go as fast as possible, with your feet touching the ground slightly each time.

Rest for 1 about a minute, and then repeat this three more times!

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