15 Minute ABS | Joe Wicks Workouts

What is discussed, and when

1. 0:00 – 3:00: Body Coach app, Body Coach TV
2. 15:00 – 16:47: Body Coach TV

Notable quotes from "15 Minute ABS | Joe Wicks Workouts"

• Welcome back to the Body Coach TV. My name is Joe and this is a 15minute core and abs workout. That means it's 15 moves targeting the core, the abs. Does exactly what it says in the tin. It's.

  about Body Coach TV · at 0:12

Who and what is mentioned in this episode?

People

• Joe Wicks — Person · 5 mentions

Companies & orgs

• Body Coach TV — Company · 2 mentions · first at 0:12

Products & tech

• Body Coach app — Product · 1 mention · first at 0:05
  Transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today.

Full transcript with timestamps

0:00 The secret to your fat loss transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today. Welcome back to the Body Coach TV. My name is Joe and this is a 15minute core and abs workout. That means it's 15 moves targeting the core, the abs. Does exactly what it says in the tin. It's going to be quite tough. We've got 15 different moves, 40 seconds on the exercise, short little 20 second rest in between. We're going to steam right through 15 moves and really get a proper deep burn in the abs and all those deeper core muscles. So, the first thing we're going to do to kick things off, I want to just get a little pre- fatigue thing going on. We're going to go straight into a plank. So, elbow plank.

0:41 We're going to hold this position here. 40 seconds. We'll be shaking, quaking our boots, but it's going to be a tough but effective workout. You're going to feel good at the end of this. You're going to feel solid around here. Yeah. Here we go. So, starting on our elbows, full plank in three, two, one. Let's go. 40 seconds static, no movement. Elbows on the ground. Squeeze the abs. Draw the belly button up towards your spine and hold this position now. Good. We're going to be doing some of the obliques, some of the sides, working down through some crunchy type stuff, and then obviously a little bit of plank action as well. All right, keep it going.

1:20 Already fatigued. Okay, 15 seconds on the clock and we get a 20 second recovery between each move. Okay, stay strong in this position. Nice flat back. So, squeeze your belly button up to your spine. Suck it all up. Three, two, one, and rest. Okay, next time I'm going to do a side plank. Same thing. Okay, we're going to again pre- fatigue. We're going to get all these muscles activated. Side plank. Feet together and you're going to lift one elbow. Sorry, put one elbow on the ground underneath your shoulder. We're going to lift and hold. 40 seconds in there.

1:52 Yeah. Right side. Are you ready? Three, two, one. Let's go. Lift and hold. Elbows on the floor underneath the shoulder. This right side's working. Really lift it up. Imagine there's a string here pulling you up. Up and hold. 40 seconds is a long time for this one. If you're struggling, you could always do it from the knees as well. Hold it. 20 seconds to go. Stay there. Stay strong. Keep breathing. Ah. Ah. A. 10 seconds left. Hold it. Oh, this is so This is my least favorite move for the abs. Three, two, one. Ah. Ah. Yeah. That's There's nothing nice about that. Oh, it's such a horrible feeling. But we don't often use these these muscles, you know? So, they feel weak. And this is always hard. This one for me. So, same thing. Left elbow stacked under the shoulder. Nice. And if you want to do it from the knees, this was like what I trying to explain. You can do it like that. Yeah.

2:58 Okay. Lift and hold. Arms nice and straight above the head. Straight straight line from the elbow up to the hand. Pulling yourself up. Brace this left side. Come on. Wake those muscles up. They're working. I don't like this one. Okay, hold it. Stay strong now. 20 seconds to go. Stay there. Stay there. 15. Don't drop. If you start to feel yourself dropping, pull that string up again. Up. Pull it tight. Last 10. Straight line now between the foot and the shoulder. Hold it. Four. Three. Two. One. Ah. Okay. We're laying on our backs now. So, we like we pre- fatigued.

3:42 We've got the muscles working. They're activating now. That's for sure. Okay. Okay, next one we're going to do, we're going to have our feet on the floor, knees bent, hands come back. I want to see here is if you can crunch. Hands come up to your hands. Uh, hands come up to your knees. Let's go. So, crunch half a sort of sit up if you like. Trying to get those fingertips from the ground behind up to your knees. Good. Inhale down. Exhale up. Keep it going. Inhale down. Exhale up. Good. Use those abs. Come on. Really connect with the muscles. Think about you're trying to work here. Use it.

4:27 Squeeze up. Keep going. Last one. And relax. Okay, have a little rest. Next one is going to be similar, but we're going to have our legs up to 90°. But from here, rather than take the hands back, just keep the hands here and little pulses. Oh, I'm not looking to this one. Okay, 40 seconds. Head and shoulders off the ground. Off we go. Little pulses. Pulse. Oh, there's no way I'm going to last. 40 seconds. Okay, keep going. Pulse. Pulse. Have a little break if you need to. That's so hard that one after them. Okay, go on. Pulse.

5:16 Can really use these abs now, right? So, pull crunch crunch. Ah, it cramps up, doesn't it? Last few seconds. Keep it going. I want this one to end. I really want this one to end. Ah. Oh, I didn't like that one. Okay, next one's a reverse crunch. We actually leave our neck and head gets to rest now. So, hands on the ground, head and shoulders relaxed on the ground. We're going to bring our legs towards us. So, take your heels towards the floor. And then you're going to drive the knees into you. Reverse crunch. Bringing those knees towards you. Yeah. Okay. Hang on.

5:58 Here we go. Crunch it out. Heels to the ground. Crunch it out. Keep it going. Ah, I'm struggling now. Come on. Oh, 15 minutes is a long time. I don't I rarely rarely do a 15inute abs workout, but I thought I'd do something different. See what you think of it. See if you enjoyed the challenge. It's definitely a challenge. Heels to ground, knees to chest, roll those hips off the floor. Ah. Oh, I'm in a world of pain right now. Ah, that's horrible. Okay, we're going to go up onto our high plank now. Okay, so back into the sort of plank, but this time we're doing a high plank. And from this position here, what we're going to do is bring our knee up to our chest. Hold it for two seconds and kick out. So, it's like a two second hold. Ah, alternate legs. Yeah.

6:58 So, hold for one, two, and out. One, two, and out. Two, kick out. One, two, kick out. Two, kick out. One, two, kick out. One, two, kick out. One, two, kick out. Ah, 10 seconds. One, two, kick out. One, two, kick out. Last one. It's hard, isn't it? We've done seven. Ah, seven. Ah, when you stretch back. Okay, next one's going to be an elbow plank. We're going to rock side to side. So, elbows on the floor like this. And we're going to sort of rock left to right. Okay, get the obliques working again. Off we go. So left rock right like a soaring motion left to right.

8:11 Really finding this hard now. I'm cramping up. Need a little rest. Final 10 seconds. Come on. Left to right. Seesaw. Left to right. Last one. Oh, it's hard. It's getting tougher. We're getting tougher. Okay, we're going to stay in a plank position. This time we're going to do here. From this position, we're going to bring our arm up and then bring it through. Yeah. So, up and through. Okay. Here we go. Up and through. We'll do 20 seconds on the right hand and 20 seconds on the left. So, bring that arm up. Thread it right through the gap. Bring it up.

9:10 Thread it through. Bring it up. Thread it through. Okay. Switch sides. Now, left arm comes up. Thread it through the gap. Come up. This is destroying my abs. Such a good one. Reach and up. Reach and rotate. Cross one. Oh, very challenging move that one. Okay, great exercise. Nine down. We got six to go on our backs again. This time we're going to do some leg raises. So both legs together if we can. We lower them towards the ground and then we pull them back in. So lower them towards the ground and really squeeze. Use your abs. Pull them back up.

10:07 If this is too much for your lower back, which it can be, just take one leg at a time. So slow. One leg. Slow down. One leg. Control it. Pull back with this. Look. Pull back with your abs. Ah, okay. I'm going to do doubles to finish. So, slowly down. Just don't let that back arch. Squeeze up. Pull to the top. Good. And again, last few seconds. Slowly down. Squeeze up. Ah, last rep. Ah, that will get you. That will 100% get you. Okay, next exercise. Feet on the floor. We're going to bring our right knee and our right elbow to meet. Okay. So, we're going this 20 seconds. Bringing that right knee. Make the elbow. So, we're trying to get our head and shoulders off the ground as well. Let's go.

11:00 So, we got 20 seconds on the right side. Then, we bring our left elbow to the right knee for the second half. So, really come up crunch. Okay. We're going to switch in five seconds. We switch sides. Okay. So, it's going to be left elbow coming across. Okay. Switch left side now. Across. Left elbow's coming to right knee. Across. Try. Hold your breath. Keep breathing. My abs are burning. Last one. Not easy. Not easy. Okay. Next exercise. Oh, this is going to be tough. We're going to have our legs up like this. What we're going to try and do, keeping in there, we're going to try and touch our shins or ow, no chance. Might do 10 seconds. Okay, so legs up straight. Let's go. Try and touch those shins or those toes.

12:10 It's okay to have a little rest if you need to. So, just reset cuz it's it's cramping. Legs up again. Let's go on. Keep going. Can you touch those shins? Tap. Slide the fingers up towards your ankles. Oh, so hard. Come on. Last few seconds. Where's that timer? Come on. Give me the beep. Give me the beep. Oh, that was really not nice, was it? Three more to go. Okay, on our front, we're in the high plank position. We're going to go up, down, up, down. Okay, so holding the plank, you go down, down, up, up. Okay, without any rocking, no rocking of the spine. Nice straight back. Let's go. Down, down, up, up, down, down, up, up. Good. Keep it nice and slow. Keep it slow. Keep it controlled. If there was a glass of water on your back, you wouldn't be spilling it. It would just be banished on your back. Down. Down, up, up, down, down, up, up. Ah, 20 seconds. Come up. Down, down, up, down down.

13:30 Last five seconds. Our abs are getting smashed to bits, aren't they? Okay, next one. You're going to love me for this. We're going to do a side plank, but we're actually going to pulse it. We'll do 20 seconds on the right, 20 on the left. Okay, so put your hand on your arm or just hand here. What I want to see is you you're dropping and pulsing. Okay, off we go. So, pulse. Give me 20 seconds on the right side, then we'll switch. 20 on the left. Pulse up. Come on. Pulse. Really work these obliques. Switching in. 5 seconds. Four. Three.

14:17 Two. One. Switch over. Same again. Give me them pulses. Drop down low. Lift up high. Come on. Obliques. Work them. Work them. 10 seconds. Last one. Ah. No. Okay. The final move, the finisher. We're going to lay on our backs and do a slow motion bice crunch. Both feet off the ground. Okay. So, this is what I mean by that. Lift your legs up. We kick left slowly. Right. So, off we go. So, really slow it down. Okay. Full range now. Elbow meets the knee. elbow meets the knee and it's slow pedal of that imaginary bicycle left to right. Really slow it down. It's really stretching the core. It's really crunching and stretching and lengthening.

15:22 You got another 15 seconds and we're done. 15 minute abs complete. Make the elbow meet the knee. Come on. Meet the knee. Meet the knee. Three, two, one. That's enough, isn't it? That's probably the longest ab workout I've ever done. But I tell you what, I feel I do feel solid. You got to treat these any other muscle. They need to be stretched, contracted, strengthened. We've worked the obliques, the core, those deeper sort of, you know, the so the abs, and the deeper core muscles. Great workout. Hope you enjoyed it. If you did, hit subscribe, hit the notification bell.

16:05 Every time I post a new workout, you will see it. You'll be notified and you won't miss it. I post loads of great workouts on here. And if you want more support and advice and guidance with your training and nutrition, visit my website, the bodycoach.com. I've got a really amazing app with strength hit, yoga bar, pilateses, uh, menopause workouts. There's pre and postnost. It's an amazing app. Loads of great content. If you love my YouTube channel, you'll really love the app. It's progressive as well. and also meal plans, nutrition tailored calories worked out for you to really get your body burning fat, building muscle, and just feeling great from the inside out. So that's the bodycoach.com, but I'm always here either way. The body coach TV, it's a free platform for you to get you fit and strong at home wherever you are in the world. Thanks again, and I'll see you soon.

Questions about this episode

What is discussed in "15 Minute ABS | Joe Wicks Workouts"?

In order: 0:00 Body Coach app, Body Coach TV; 15:00 Body Coach TV.

What is mentioned in this The Body Coach TV by Joe Wicks episode?

3 people, works and ideas are mentioned, including Joe Wicks, Body Coach TV, Body Coach app. Each one on this page links to its own page with every episode that mentions it.

How long is "15 Minute ABS | Joe Wicks Workouts"?

The episode runs 17 min; the transcript is about 2,409 words in 19 timestamped sections.

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