ChaLean Extreme: Extreme Abs

"Extreme Abs" is a 16 min ab/core focused workout led by Chalene Johnson, and from the Chalean Extreme series. This workout is included on disc 6, with the "Burn Intervals" and "Ab Burner" workouts. This workout is similar to "Ab Burner" in that it has some of the same exercises (bicycle, crunch variations, C-curve exercises, cat/cow warm-up) and different w/ the incorporation of other exercises (plank variations, back extension, leg lifts in different positions). I think it's a good mix of varied ab/core exercises (not just crunches) w/ enough reps (not endless, high reps).

Cast: 4 background exercisers (1 male, 3 female), one demos the lesser intensive variations.

Equipment: mat, small towel

Music: canned, fast-paced (driving beat)

Exercises

Moving cat (cat/cow stretch): in quadruped position (on all fours), 4 count lift for spinal roll, 4 count to reverse motion> 2 count lift & lower.

Crunches: center crunch (upper body lift, knees are bent, feet on floor), 4 count lift & lower> 1 count lift, static hold, slow lower (3-4 count).

Crunches w/ Clap: sit-up into seated position (crunch/upper body lift is for modifier) w/ knee lift, then clap over the knee, under the knee and reverse motion, alternating sides.

Side & Sole Taps: start w/ hands behind head, bent knees & feet on floor> side tap/side bend w/ arm reach (extends to same side ankle/leg)> sole tap/ oblique crunch & arm reach to opposite leg (lifts to meet hand)>repeat sequence on other side.

Crosses: 4 alternating cross punches as upper body lifts to 45 degree angle (C-curve) & static hold, then 4 alternating cross punches w/ slow lower to floor, static hold w/ hands behind head> add 2 "elbow" (oblique twist w/ bent elbows) after 4 punches at lift, and add two crunches w/ 2 alternating knee pull-ins after lowering body to floor.

Criss Cross (bicycle): start lying supine (face up) on floor w/ hands behind head> alternate extending a straight leg & bent leg at angle (in air), the upper body performs a oblique crunch (meets knee), alternating sides for single reps> single, single, double (static hold) reps, alternating sides.

Around the Clock: lie supine w/ both legs extended (vertically) & arms out to side: leg circles at slow pace, both directions.

Ankle Crosses: from previous position, lower legs to 45 degree angle> alternate crossing legs.

Swim: from previous position, pull in knees to chest w/ upper body lift (& chin tuck) and arm reach for lower legs> extend legs & arms (pushing motion) to reverse motion.

Tuck & Extend: similar to last exercise, but bent elbows are at sides w/ lift (upper & lower body).

Leg lifts: in seated position w/ C-curve spine, and arms extended to front> alternate extending leg to front> advanced: extend both legs.

Training Camp: from previous position, alternate elbow tap to ground w/ torso twist (side of body).

Pilates Roll Up: from previous position, place hands under thighs & roll back (8 count lower & lift> reverse motion (roll up) w/ hands behind head> repeat roll back w/ arms extended to front.

Side Plank: static hold w/ straight legs & bottom arm in top position of plank (top hand on hip)> 4 count lift & lower> 2 count lift & lower.

Plank Work: alternate (rear) leg lifts in plank (on all fours w/ straight arms & legs)> child's pose> repeat on other side.

Army Crawl: in plank position, alternate knee lift (turned out) to side w/ gaze following knee.

Elbow plank: static hold on elbows/forearms w/ straight legs.

Back Extension (towel is placed under hips): lie prone (face down) legs extended, head in neutral position, bent arms/ hands stacked> alternate leg lift> add opposite arm lift> 2 count lift & lower for both legs> upper body lift arms lift for static hold> child's pose.