Evan Betts is an athletic that created a training program that will completely change the way you work out and will help you get the abs of your dreams.
Each exercise takes 1 minutes to perform with 20-second pause between series. To get the best results, choose 2-3 exercises and once you’re done take 1 minute pause and then repeat them 3-4 more times.
1. High Knees
Spread your knees shoulder-width and run in place while raising your knees high. Don’t forget to tighten your abs and keep your back straight.
2. High Jump
Stand up straight and bent your elbows at a 90 degree angle. Slightly bend your knees and start jumping. While you jump, make sure your knees touch your palms.
3. Moving Plank
Get into a high plank position. Get down on your elbows and then pull back again on your palms. Flex your abs while doing this and repeat the exercise for 30 seconds.
4. Jumping Plank
Start at a high plank position. Spread your legs and then get them back into starting position. Keep your arms straight during the exercise.
5. Arm-Stretch Plank
Start at a high plank position. Slowly start to move your arms forwards until you stretch your whole body. Once you’ve stretched, move your hands into the starting position.
6. Right-Left Plank
Start at a high plank position. Tighten your abs, raise your left arm and right leg until they’re parallel to the floor. Get back into starting position and then repeat the exercise with your right arm and left leg.
7. Body Saw
You’ll need a towel for this exercise to help you slide on the floor. Start from a plank position, on your elbows and slide back and forward as much as you can.
8. Dragon Flag
Find something to hold on. Get into a candle position, all your weight on your shoulders and start lowering your body towards the floor. Do not touch the floor with your legs.
9. Farmer’s Walk With One Hand
Grab something in your hand- a dumbbell, weight or just a heavy bag. Walk with that weight in your hand while tightening your back and keeping your back straight and abdomen tight. Walk for 30 seconds with a weight in your right hand then switch your hand and repeat for 30 more seconds.
10. Medicine Ball Exercise
Grab a medicine ball with both hands and hold it in front of your chest. Make a huge circle with the ball around your upper body. Repeat this movement for 30 seconds in one direction, and then switch in the other for more 30 seconds.