00:00Hey everyone! Welcome to 10 Minute Hardcore. I want you to challenge your limits today
00:17as we shred out that six pack. The only piece of equipment you need for today is one medium
00:22size weight. Let's do this. Grab that weight and we'll get started. You're gonna lay flat
00:27on your back. Abs in. Weight at your chest. Knees are bent. Feet are flat on the ground.
00:32You're just gonna crunch head, neck and shoulders off the ground for a minute. Here we go. And
00:37up. Exhale as you crunch. Press that lower back into the ground. Squeezing. Working that
00:51rectus abdominis, that six pack. Make sure you have your head in a nice comfortable position.
00:57So that your neck doesn't get tired. Shhh. Shhh. Breathing. Squeeze as tight as you can every
01:07time you crunch. Draw that belly button in just a little bit tighter. Shhh. Shhh. Shhh.
01:17Come on. Keep squeezing. We've got 10 minutes. We're gonna get everything we've got. Shhh. Shhh.
01:29Almost there. Come on. Show me what you got. Squeeze. Shhh. Shhh. Almost there. And rest. Watch your next move. We're gonna go weighted knee drop. So you're gonna lift the feet off the ground. 90 degree angle. The elbows are gonna stay on the ground. You're gonna drop the knees to one side. Squeeze your abs. Pull them back to the center. Drop them to the other side. And draw them back to the center. You got that?
01:58Here we go. Three. Two. And drop them. And squeeze and lift. Take your time with these. Really feel the obliques engage. Shhh. Everything is pressing down into the ground. Exhaling as you drop side to side.
02:22Really feeling that rotation in your spine. Drawing that belly button in. Tight, tight, tight, tight, tight, tight. You guys feel that? Good. Yes. Shhh.
02:39Shhh. Carving it out. Gonna get that nice V shape that we all want. Let's go have a look at form. How's everybody doing? Beautiful Katie.
02:50Good. See that right there? She's just carving out that V shape. Those obliques right here that give you that nice line. This is my favorite exercise for that. And rest. Nicely done.
03:05Nicely done. Okay. We're gonna sit up. We're gonna go into a weighted C-curve path. So you're gonna hold the weight in one hand. Your feet are hip-width apart. Your toes are up towards the ceiling. Abs are in.
03:16You're gonna start here. So you're gonna contract back. Shoulders are pressed down. Watch it. You're gonna rotate and reach that weight back behind you. Bring it to the center. Rotate other side. And we're gonna continue to pass that weight side to side.
03:29Three, two, one. We go twist and center. Keep that contraction on your abs, but keep the chest lifted. Exhale as you rotate. Shhh. Inhale as you come to the center. Shhh. Draw that belly button in as tight as you can. Shhh. Good, you guys.
03:52Shhh. Really maintaining that C-curve. So it's like somebody sucker punched you in the stomach. You maintain that curve in the lower back, and then you keep the chest lifted. I'm gonna come right over here, Katie. I'm gonna challenge you. Ah. She's like, go away. Take it back just a hair more. Yes. Good. Beautiful. Did you see she just went a little further back, but still has her chest lifted? I told you, I want you to challenge those limits today. So push a little harder.
04:21Dig a little bit deeper. Roll deep a little bit further. Squeeze those abs. You want a six pack. You're gonna have to work for them. We're almost there. Beautiful. And rest.
04:33Now weighted hip drops. So we're gonna flip onto our sides. Your palm is on the ground. Elbow is directly under your shoulders. Everything is in one straight line from the shoulder to the hip to the ankle. Gonna place that weight on top of your hip. We're gonna lift up. And you've got hip drops. Down and up for a minute. Everybody up.
04:51One, two, three, two. Here we go. Tap and lift. You are gonna feel everything work. You will feel your obliques working here, squeezing the lift you back up every time.
05:04If this weight gets to be too much for you, you can always set it down. But what are we gonna do? We're gonna challenge ourselves. The only way to see change is to work through that challenge.
05:16So do as many as you can. And right when you want to set that weight down, do one more with it and then set it down.
05:22Keep breathing. Let's have a little look-see. Charisse is modifying. So you see this? She's on her knee, but she's still in that beautiful plank position.
05:33Still getting that hip close to the ground. She's still using the weight, which is fantastic. What is she doing? Challenging herself. How's that feel?
05:41And you feel it right here, right? Ooh, it's solid. Come on, guys. Almost there. Keep going. Really tap that hip and then squeeze.
05:49Give me one more right here. And rest. Let's flip it to the other side. Come on, we gotta even it out. So flip it over. You know what it looks like, so let's get to it.
05:59Three, two, one. We go tap and lift. Now make sure your booty doesn't start to float back behind you. Keep that straight line with your body. And lift.
06:13Good. Keep squeezing. Really focus on that oblique that's close to the ground. You're gonna feel it squeeze when you lift up.
06:30Come on, we got this. We're working through it. Yeah, feels good. Come on, guys. Don't give up on me.
06:39Yes. You feel that cupcake? He feels it. Come on, squeeze it. Last 10 seconds. Everything you got. Lift, shove that hip up high in the air. And rest.
07:02Rest. Lovely. Woo! We felt those. Set that down. Okay. Leg crosses. We're gonna do them with a raise. So watch it first. You're gonna lay on your back. Head stays down. Arms stay down.
07:14Extend the legs out wherever you can, keeping your lower back pressed into the ground. You're gonna cross them up for four counts and down for four counts.
07:24Turn those toes out. Everybody down. Here we go. Three, two, one. We go across. Two, three, four, and down. Two, three, four. Up, up, up, up, and down. Down, down, down, and down.
07:41Inhale on the way up. Exhale on the way down. In, two, three, four, and shh, shh, shh, shh, shh. Keep going.
07:56Let's go have a look. Woo, Jake. I'm coming for you. Do me a favor. Turn those toes out just a little bit. Yeah. He's like, what? There we go. There we go. And now point your toes while you do it. Beautiful. He's like, are they pointed? Draw this in. Now this is perfect. He's got his lower back pressed down. I cannot get my hand under there. Now I want to give him a challenge. So come down here to my hand.
08:26Almost there. Now up only to my hand. Shorten that range of motion. Makes it harder. And rest. Lovely. Rest, rest, rest. High plank. One arm rotation. Everybody watch it. You're coming into that plank. The hand is directly under your shoulder. Your feet are hip-width apart. I'm going to take my right arm out to the side. I'm going to rotate under. And then I'm going to open back up. Yeah? Three, two, one. Abs in. Rotate.
08:56And reach. And rotate. And reach. Back is flat. Shoulders are pressed down out of your ear. You're driving the weight back into your toes to balance you. Beautiful.
09:10So Sharice just isn't rotating as much in her twist. But she's still reaching that arm under. Abs are still engaged. And she still has a beautiful flat plank. Love it.
09:22Jen, how you feeling? Good. Oh, yes. Squeeze it. Gorgeous. Now let's make this even harder. Come here. And whoop. Ah, yeah. Give me that reach. Make those abs work.
09:35Come on, guys. I'm going to come pick on you, Chris. Drop this hip for me ever so slightly. Good. Now watch. Same thing. Give me your hand when you come under.
09:44High. Oh. Yep. Oh. Make those abs work. Yes. Come on, guys. Twist. He's like, go away. And rest. Good. Quick little break.
09:58We got to do the other side. And this is over with. Are you ready? Three, two, one. Here we go. Reach.
10:07And extend. Abs in. Now, here's a key to keeping your glutes, your booty, down. Squeeze them. Engage them.
10:18Drive the weight back towards your heel. Keeping that flat line in your body. Drawing that belly button into the spine.
10:27Pressing those shoulders down out of your ears. Knowing that it's almost over. And at the end of 21 days, you're going to have that six-packy one.
10:38Let's have a little look. Ah, Katie. Good. Keep this more steady for me. Beautiful. Good.
10:46So I just had Katie steady out her hips here. Good. That's perfect. And you see she's got her head following the hand.
10:52Good. That's perfect. Lower just a little for me. And squeeze. Yes. Squeeze those glutes. Make them work. It all works together.
11:02Everything's connected. You can't work one without the other. Come on. Three, two, one. And rest, you guys.
11:11There it is. Way to work those abs, okay? I want to see them. Post those photos. Hashtag them.
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