DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused. Warm Up.
Complete each step without resting until the breaks. Warm up with some light jogging on the spot. Do some reaching and stretching. Keep moving for a couple of minutes. Then...
High knee jog for 1 minute. Build up slowly to a fast pace.
STAR JUMP ORBITS. Do 10 of these. Land softly and with wide feet. Keep the core strong, the rotations deliberate and slow.
BALANCE BALL ROLL OUT PLANK. Forearms on a balance ball. Extend the ball away and then roll it back towards you. Do at least 10. You can do this from your knees as a mercifully easier version.
LUNGE TWISTS. Do 10 each side, don't move too quickly. Keep your core tight and stay in control. Swivel your feet as you move, and touch the floor on the outside of your foot. Weight is optional.
BALANCE PLANKS for one minute. Keep your butt in line, tighten your core and flex the thigh of the leg on the ground with each rep. If you find this too easy, then pop up from a push up.
Take a 30 second water break and towel off. Pick up the pieces of you that fell off and put them to one side. Still got 15 seconds left? Here's something from my sponsors...
Your body stores energy in the fat around your lower abdomen, hips, thighs and butt as a survival advantage. At least until the Germans invented burgers & the Belgians (not the French) invented fries.
Stop thinking about burgers and fries. Back to work.
BRISTOL ROLLS: Jog on the spot for 15 seconds. Quickly lay down on your back, roll over to your front. Do 10 floor sprints. Reverse the move, stand back up. Repeat x 4.
PLANK CIRCLES 1 minute. Alternate between high and low plank position with every rotation. Try and keep your body straight as you move, and your butt low. Switch direction after 30 seconds.
WOODCHOP LUNGES. Swing a medicine ball or light weight diagonally across your body while stepping forward into a deep lunge. 10 times each side. Increase the weight to make it harder.
LEG RAISE ROTATIONS - till you can't do it no mo. If these are easy then keep the legs straight as you raise them.
TABLE. Hold for 45 seconds if you can. If you think you're some kind of mercenary you can lift one leg. If you can lift both legs, you don't need to do this exercise anymore.
Take another water break for 30 seconds. Have a little moment to yourself, wipe your tears, tie on your bandana, then get ready for the finale. While you wait...
Fitness should make you feel good first, and make you look good second. People forget that. This stuff should help you in everyday life, but work hard and you'll also see changes. See my other guides.
Eat what a human being would eat. Fruits, grains, vegetables, meat, fish, eggs etc. Try and keep them as close to their natural state as possible. Cook them though; the runs isn't a form of exercise.
HUNGER GAMES. Find the bow for 45 seconds.
BURPEE LEG WHALLOPS. You'll be ready for a razor commercial after this one. Do 10-20.
BACK EXTENTIONS. You can't just work the front side of the core! Jam your feet against something grippy. Lift yourself up, until your back is straight. Hold for a second, then lower back down.
PASS THE BALL. Do at least 10 and you'll be in the zone. Do 20 and you'll be sore in the morning. Switch it for a 10lb med ball without dropping it on your nose and you're already better than me.
If you have Queen's 'We are the champions', then it's time to play it.
Boom, last move. This is a twist on the Russian twist. Light weight, no hunching. 30 reps should do it, count a rep when you touch the right side only. Heels up and legs straight for more suffering.
Cool down. So, yeah... I made you work everything core related, not just the abs. Please leave a comment if you tried it. If that was too easy, then see Develop your abs: Part II, it's the next level.
Now see my guide on stretching.