Samba six pack
Want abs of steel? Nicola Harrington can help in the video above!
This exercise takes 20 minutes and you will need a set of dumbbells and an exercise mat.
Warm up
High knee March
Jog on the spot
High Knees
Mountain Climbers
Circuit 1
Triangle Press w/dumbbell x10 (R) x10 (L)
Stand with your legs slightly wider than shoulder width apart holding the dumbbells at your side. Bring your left arm straight up, turning the palm facing inwards and then place your right arm on the side of your left thigh. Engage your core. Start to bend over to the right side reaching your right arm down towards the side of your right shin whilst looking up at your left arm and turning your left palm away from you. Bring your torso back to starting position and repeat.
Sit-up & Twist x20 (Alt. R/L)
Lie on your back with your knees bent and your feet flat on the floor. Place your fingertips behind your ears and pull your shoulder blades back so your elbows are out to the sides. Contract your abs, pulling your stomach in and down pushing the belly button through to your spine. Then raise your body upwards, pause, then twist to the right side, pause, the come back to the middle and return to starting position. Repeat on left side.
Plank Hold (30 – 60 seconds)
Bend your elbows and rest your weight on your forearms. Keep your shoulders directly in line your elbows. Extend your legs out so that your body forms one straight line from the top of your head to ankles. Brace your core by contracting your abs, tuck your hips under, squeezing your bum and inner thighs together. Hold.
Seated Twist w/dumbbell x20 (Alt. R/L)
Sit on the floor with your knees bent and your feet flat. Hold a dumbbell between your hands, with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor. Brace your core and rotate to the right as far as you can. Pause, then reverse your movement and twist all the way to the left as far as you can. Repeat.
Rocking Plank w/ Side Knee Crunch x10 (Alt. R/L)
Begin in a plank position with your body forming a straight line from your shoulders to your ankles. Transfer your weight forwards, bringing your shoulders past the elbows keeping your body in a straight line, then push back bringing your body back to the starting position, in a rocking motion. Raise the right leg off the floor and bend your leg bringing your knee in to the side of your body towards the right elbow as far as you can. Return to starting position. Repeat the forward and back motion then do side knee crunch to the left. Repeat.
Circuit 2
Back Raise w/Side to Side Twist x10 (Alt. R/L)
Lay on the ground face down, legs slightly apart. Place your fingertips behind your ears and pull your shoulder blades back so your elbows are out to the sides. Lift your body forwards and up, pause, then twist to the right, pause, then go back to the middle then lower back down. Repeat on the left.
Sit Up with Hip Lift x20
Lie face up on the floor, place your fingertips behind your ears and pull the shoulder blades back. Bend your knees 90 degrees. Contract your abs and then raise your body up whilst raising your hips off the floor and hold. Return to starting position and repeat.
Split Leg Hold x20 (Alt. R/L)
Lie face up on the floor. Raise your left leg 2-3 inches off the ground. Then lift your right leg skyward. Pull your stomach inwards and down towards the floor. With your right hand grab the back of your calf, left hand hold the back of your right thigh and raise your body upwards. Keep the your abs contracted and shoulder blades off the floor. Pause, switch your legs and hands. Repeat.
Side Plank and Rotate (x10 R then repeat L)
Lift your body into a side plank and start with your right arm raised straight above you so that it is perpendicular to the floor. Make sure your shoulder is directly over your elbow. Reach under and behind your torso with your right hand, keeping your abs braced. Lift your arm back up to the starting position. That’s 1 rep. Do all reps, roll onto the other side and repeat.
Hollow Man into Float Side Crunch x10 (Alt. R/L)
Lie face up, arms extended on the floor behind your head, palms facing up. Contract your abs. Lift your feet off the ground, then lift your arms so you make a hollow man position, like a crescent shape. Start to bring your body up to sitting whilst bringing your legs in and bending your knees to the left side, (keeping your toes on or off the floor) and reach over to the right with your hands, pause, then return to hollow man position. Repeat, bending your knees to the right side. Repeat.
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