#OFFDUTYABS Eleven Abs Workout (20mins)

Hello guys! Welcome to Day 5 of the Off Duty abdominal challenge So today we are going to focus on 11/11 abs

So you know those oblique lines that you see coming down from the two sides of the abdominal muscles So that's exactly what we're going to do today So if you guys have been following us do continue to video or take photos of your progress and try to finish off the 14 day challenge with us and stand a chance to win a private session with Julie or myself Okay so once you're ready, let's get yourself on a mat And you're supposed to do today's workout with another short video after this, and the two together

Alright? So 40 seconds of work, 10 seconds of rest And you will have to do 2 sets Okay? Then followed by the second video So are you read? Get ready for some serious abdominal burn and let's go! First exercise, Russian twist We start by tucking our tailbone, scoop your abdominals to roll halfway back

Now bring your legs up to tabletop Maintain your pelvis level as you twist your body from left to right Keeping your legs together and stable without moving Now make sure you are moving through the upper half of your torso while maintaining pelvis and legs as stable as possible throughout the movement Tuck your tailbone under your hips deeper to make sure you further the abdominal flexion to hold your position

Second exercise, Half Roll Back – Bicycle Again we start by sitting in a half rollback position Legs up to tabletop Maintain your torso stable as you extend one leg forward while pulling the other knee towards your chest Change legs and pedal through like you're cycling in the air This is a reciprocal movement so keep the flow in the legs while maintaining torso as stable as possible throughout

Now this is not an easy one but keep going everyone Third exercise, Double Leg Stretch with Oblique Twist Lying down on the mat curl your upper body up into a crunch Extend both legs straight out as you pull your knees towards your chest Draw your left elbow towards the opposite knee

Repeat and twist to the other side Again, making sure your pelvis stays level you are rotating through the upper half of your body Try to have both shoulder blades off the mat as much as possible as you rotate Fourth exercise, Cork Screw Start by lying flat on the mat extend your legs out to 45 degrees

Bring both legs to the left like you're initiating drawing a circle in the air Peel your tailbone and sacrum off the mat as you roll up and over onto your shoulder blades and continue drawing the circles through the center then towards the right to roll the body down sequentially Now just think of combining hip twist with a roll over As you roll up and over you are rolling up more towards one side of your back muscles and rolling down through the other side of your back Exercise five, Mermaid Side Bend

We start by kneeling on the mat Extend one leg out with the knee pointing towards the front Flex your body towards the side and reaching elbows towards the floor Side bend back out towards the other side Make sure you engage your glutes to keep the front of your pelvis open and square and focus on using your side oblique muscles to initiate the side bend movement

Exercise 6, Mermaid Hawk Same starting position Now let's lean your body away from the side of your hips to form one diagonal straight line from your shoulders towards your foot Rotate your upper body to bring your chest parallel towards the mat Rotate back to face the front and side bend to return back to vertical

The focus of this exercise is to lengthen the muscles on the sides of your waist while initiating the rotation Exercise 7, Mermaid Side Bend, other side Now let's change over to the other side Again, you want to keep your pelvis nice and open, engaging your glutes and you're going to think of dropping your right elbow towards your right knee Again you want to focus on both sides of your oblique muscles one side lengthening while the other side shortens

Exercise Eight, Mermaid Hawk, other side Now maintain the same starting position Think of drawing a diagonal long line from your foot towards the shoulder as you lean away Rotate your body towards the floor, rotate back keeping your hips stable as you sidebend to return back to vertical Now, if you're feeling sore, you're feeling tired, great! Then it's working! Exercise Nine, Side Teaser Single Leg Tuck

Sitting back down on the floor Get into a side support position on your elbows Sit on one side of your sacrum with the other hip off the mat Bring the other hand to your forehead Extend both legs to a diagonal

Twist your torso towards the other leg as you tuck in and return back to starting position Exercise 10, Rotation Pike Side Teaser Lie down on the sides of your body, using your elbow to prop yourself up to a side bend position to start Roll backwards to sit on one set of your bum while piking both legs up to a side teaser position before you return back to the starting position Keep both legs tight together and focus on using your lower abs to lift both legs up and roll back to lying on your side as you return

Exercise 11, Side Teaser Tuck – other side Now get back into your side supported plank position on your elbows Remember you're supposed to extend both legs long as you initiate the twist draw your elbow towards the opposite knee as you tuck in Extending back out with both legs straight up Now to make sure you're not sinking on your shoulder that is supporting you in the side seated position

Exercise 12, Rotation Pike Side Teaser – other side Let's get back into a side lying mermaid position as you initiate the roll back bring both legs up like you're piking both legs up towards the ceiling and slowly twist back to your mermaid position again Just a little bit more! And yeah! You finished your first set Let's do the entire workout one more time Back to the first exercise, Russian Twist

Again, starting tall, you're going to tuck your tailbone, scoop your abdominals, roll yourself back to hard roll back position Bring your legs up to tabletop and now twist your body from left to right while keeping your legs together and stable Keep your smiles and keep going everyone If you want to see results you have to stay with me Make this your better set than the last

Exercise 2, Half Roll Back Bicycle Start by sitting in the half rollback position, legs up to tabletop You're just going to extend one leg forward and draw the other leg end as if you are pedaling in the air Exercise 3, Double Leg Stretch with Oblique Twists Lying down, curl your upper body up into a crunch

Extend both legs out to diagonal as you tuck in, you draw the elbow towards the opposite knee Then repeat on the other side Again, try to make sure you are curling up as high as you can, bring both shoulder blades off the mat as you twist I am starting to feel the burn and I guess so are you But when you feel that you can't go anymore, start counting down the seconds

4th exercise, Cork Screw As we lie flat on the mat extend both legs to 45 degrees Think of drawing a hip circle with both legs as you initiate the roll up and over into a roll over Now continue drawing a circle as you start to roll the spine down sequentially one vertebra at a time Now as you roll down and you lower your legs, try to make sure that you're not arching your back at all times

Keeping the spine firmly down as your legs lower down towards the floor before you turn over to the other side 5th exercise, Mermaid Side Bend Kneeling on the mat with one leg extended, now we're going to flex the body to one side and curling up to crunch over to the other Now in this position you want to make sure from your foot, your hips, your shoulders and your arms are in one straight line Now this is an excellent exercise to get a sculpted waist that you always want to see Exercise 6, Mermaid Hawk

No change to the starting position Leaning your body away from the side of your hips to form one diagonal straight line from your shoulders to your foot Now, as you lean away, think of lengthening that line as you rotate the upper body to bring your chest parallel towards the floor Let's all put in that 100% effort to see that 100% result Exercise 7 – Mermaid Side Bend – other side

Now again, keeping your body into one plane, going to drop the elbow towards the side of your hips Thinking of lengthening out the opposite obliques and as you crunch up, you're shortening up that side Now keep going guys we're not going to give up right now We are almost there Exercise 8 – Mermaid Hawk

Now, think of holding that diagonal long line as you rotate your body This is definitely one exercise that gets your obliques burning It's not going to get easier and you just get better at it Exercise 9 – Side Teaser Single Leg Tuck Now let's get back into the side supported position on your elbow

Reach your other hand onto your forehead and you're going to rotate your torso to bring your elbow towards the knee Make sure as you return back to the starting position you extend both legs to the diagonal and hold it in a strong side teaser position Now let's not think of stopping because we are just so close to the finishing Exercise 10 – Rotation Pike Side Teaser We're going to lie down on the sides of your body and use the elbow to prop yourselves up

As you initiate a roll backwards to one side of your hip, you're going to pike both legs up to a teaser position You're going to rotate back into your starting mermaid pose You don't have to go fast, you just have to keep going for me Exercise 11 – Side Teaser Single Leg Tuck – other side So we are going to repeat exercise 9 again

Now the pain you're going to feel today is going to show you results tomorrow So let's just keep pushing through as we finish strong with one more exercise to come Exercise 12 – Rotation Pike Side Teaser – other side Now this is your last exercise of the two sets, so let's keep it up everyone ! As you rotate yourself back to the starting position think of lengthening out those side oblique muscles and shortening the opposite side Twisting back use your lower abdominals to pull both legs up towards the ceiling

It gets tough and I'm struggling too, so we're all going to do this together The last three or four reps is what makes the muscles grow Let's keep it up! And yay guys, we are done! Congratulations on finishing the first part of your day 5 abdominal challenge So I hope you guys had fun Not to forget you still have another part of the challenge to complete, which is a four-minute plank workout challenge

So take a break stretch it out and you're going to continue right after this

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