Make-You-Sore Core Workout

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Video Transcript

[MUSIC PLAYING]
OBI OBADIKE
We've got an incredible core workout. What do we have?

We have Scissors, In and Out Abs, Sit Ups, Legs Off the Ground. And we're about to start. Let's do this. First exercise is In and Out Abs for 30 seconds. Let's go. Feet together just like this. In, out. In, out. In. We're engaging, working our abs, our obliques.

Great job. Keep it up. Doing good. In, out. In, out. Keep it up. Almost there. Almost there. Working the obliques. In, out. In, out. Three, two, one. [BELL]

Zero. Just worked our obliques right now. Next exercise is Bicycles. Rest up, because right now you just worked your heart rate. And it's a nice little cardio and abs at the same time. Bicycles, we're going to be on the floor mat. Almost like you're riding a bike around the park, just like that. Rest up.

Catch your breath. Do it at your own pace. We want to complete this exercise properly with really good form. Everybody ready?

SUBJECT 1
Ready.

SUBJECT 2
Ready.

OBI OBADIKE
Are you ready?

Yeah, you're ready. Let's go.

Riding a bike, just like that. Doing good. Keep it up. You're engaging. Great job. Make sure you're breathing. Make sure you're breathing. You're doing well. You're doing well. Stay focused. Ride the bike on the park, just like that. Four, three, two, one. [BELL]

Ooh. Oh, god. That felt good. Next exercise is Scissors. Like a scissors, like you're cutting a piece of paper. Your back is going to be lying on the ground just like this. Arms to the side, head on the ground. 30 seconds, let's go.

Let's do this. Make sure you're breathing. Scissors cutting a piece of paper, just like that. You're doing good. You're doing good. Keep it up. Keep it up. Keep it up. You're doing good. Focus. [BLOWING OUT BREATH] Feeling in the abs. [BLOWING OUT BREATH] [BELL] Three, two, one. Woo.

Oh, man. Working them abs. You want those abs to come out of hibernation, you'd better do this workout for real, OK? Next exercise is Legs Off the Ground. But you just rest up.

Take your time. Catch your breath. Very, very important. I want good form. I don't want speed. I want you completely recovered before you do the next exercise. That doesn't mean I want you waiting 10 minutes to do the next one, but reasonable time. You catch your breath.

You breathe. You're like, I'm ready to go. And I think we're ready to go, and I hope you're ready to go, too. Legs Off the Ground. Let's do it. Same thing-- you want your legs together. And they come up about 6 to 12 inches off the ground. Just like that and hold it. Just like that.

Stay focused. [BLOWING OUT BREATH] You're doing good. [BLOWING OUT BREATH] Doing good. You're doing good. As long as you can-- five, four, [BELL] three, two, one. OK, take a break.

Ooh, shake it out. Make sure you're resting right now. Last exercise for this first round, Wide Leg Sit Ups. Legs are going to be spread apart like this. If you need rest, take your rest. Please take your rest-- but not too much rest. Let's go 30 seconds just like this. Up to the sky, boom. Up to the sky, boom. Up to the sky, boom. Engage those abs.

Nice core. Keep it up. You're doing well. Five, four, three, two, [BELL] one. Woo!

Oh, god. Rest up real quick. Take your time. Recover. Get your water if you need some water. Next exercise, In and Out Abs, starting a second round. 30 seconds. Shake it out. We're almost there. I know it's not easy, but you're almost there. You're halfway there. Let's go-- In and Out Abs. 30 seconds, let's go. In, out. In, out. Working the obliques. In, out. In, out. In, out. Feet together. Come on. You're doing good. Make sure you're breathing. Doing good. Keep it up. Obliques. Five, four, three, two, one. Oh my god. That's crazy exercise. Rest up.

Shake it out. Get back on the mat, everybody. You get on the mat, too, folks at home. Next exercise is Bicycles. Take your rest. I'm breathing right now. Little fatigue, I'm sure you are. So just rest. Make sure you're breathing so you're recovered for the next exercise. We're going to go 30 seconds for Bicycles. Let's go. It's like you're riding a bike, just like this. Eyes forward. Stay focused. Stay focused. You want washboard abs, do these exercises. Keep it up. Keep it up. Doing good. Doing good. Keep it up. [BLOWING OUT BREATH] Five, four, [BELL] three, two, one. Woo.

Next exercise is Scissors. Take a rest.

Everybody all right?

SUBJECT 3
Yeah.

OBI OBADIKE
Good, good. You need your water, take your water. Incredible ab exercise, working that core. 30 seconds for Scissors, like cutting a piece of paper. And make sure that you're fully recovered before you do the next exercise. I don't want horrible form. I want really good form.

So if you need more time, take the time. Regardless, you're going to get a great abs workout. Let's go. Make sure your head's on the mat so you don't hurt yourself. Let's go. You're doing good. Stay focused. Stay focused. Keep it up. Keep focused. Feet don't touch the ground. Feet don't touch the ground. [BLOWING OUT BREATH] Five, four, three, [BELL] two, one. Ooh, god.

Legs Off the Ground, that's going to be a tough one. But we're going to get through it. Everyone's resting. Use that rest. Drink some water. Breathe. Inhale, exhale. Do not hold your breath. You hold your breath on these workouts, you're going to get dizzy. I don't want you doing that. I want you breathing. You want to get that oxygen in. You're working your abs, and you're still working your lungs. Let's go. Legs Off the Ground, 30 seconds. Let's make it happen. Stay focused. Breathe. Get your mind off of it. [BLOWING OUT BREATH] Doing good. Keep it up. [BLOWING OUT BREATH] Keep it up. Keep it up. Almost there. Almost there. Stay focused. Five, four, [BELL] three, two, one. Oh, god.

What a incredible abs workout. The last one is Wide Leg Sit Ups. Let's finish strong. Every workout we do, make sure you finish strong. Wide Leg Sit Ups, last exercise.

Let's go. Let's make it happen. Reach to the sky. [BLOWING OUT BREATH] Reach to the sky. [BLOWING OUT BREATH] Reach to the sky. [BLOWING OUT BREATH] Reach to the sky. Reach to the sky. Keep it up. Stay focused. You're doing good. Keep it up. Make sure you're breathing. Keep it up. Come on. Three seconds, two, [BELL] one. Oh, god.

Everybody good?

SUBJECT 3
Yeah.

SUBJECT 1
Great.

OBI OBADIKE
Great job.

Great job. Incredible core workout. Great job, team.