5 Min Abs Anytime workout

Ball Squat with Knee Lift

Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders

• Stand with feet shoulder-width apart, holding a weighted ball in front of chest.
• Bend knees 90 degrees.
• Hold for 2 counts.
• Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead (shown).
• Return to start and complete 10 reps on each side.

Single-Leg Lunge

Targets: Glutes, Hamstrings, Quadriceps, Core

• Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
• Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees (shown).
• Return to start.
• Complete 10 reps on each side.

Push-Up with Leg Lift

Targets: Chest, Triceps, Core

• Start in the up phase of a push-up.
• Keeping hips square to floor, lift left leg 10 inches.
• Bend elbows to lower chest toward floor (shown); hold for 2 counts.
• Return to start and lower left leg.
• Do 10 times; then switch sides

Standing Leg Lif

Targets: Glutes, Core

• Stand with feet shoulder-width apart, holding a medicine ball in front of your chest, elbows bent.
• Shift weight to right leg and extend left to the side in 3 counts as you extend your arms (shown).
• Hold for 2 counts, then take 3 counts to return to start.
• Do 15 times, then switch sides.

Bicycle Crunch

Targets: Upper Abdominals, Obliques, Hip Flexors

• Sit with knees bent 90 degrees.
• Hold a medicine ball at chest level and lean upper body back to engage abs.
• Bring right knee toward left elbow, extending left leg (start).
• Return to start.
• Do 15 reps on each side.

20-Minute Workout: Do Anywhere Drills

1. Warm Up

Do each of these moves for 1 minute:

• Walk with high kicks: Extend arms at shoulder height in front of you. Step with right foot, then try to kick left hand with left foot, keeping leg straight. Repeat with right foot. Alternate sides.
• Jog with high knees: Try to raise knees to chest.
• Do side shuffle: 5 steps left, then right.
• Skip with high knees

2. Agility Shuffle and Squa

• At 5-yard intervals, set up 3 cones (or any markers). Stand at middle cone. Run to left cone, bend down to touch it, run to right cone, touch it, then run back to middle.
• Perform 20 squat jumps (squat, jump up as high as you can, then land back in squat). Repeat set 3 times. Rest for 1 minute.

3. Box Drill/Plank

• Set up 4 cones (or markers) in a square, with 10 yards between each pair.
• Start at one corner, run to first cone, side shuffle to second, run backwards to third, and side shuffle to fourth.
• Then get into plank position (forearms on ground, back straight, toes tucked under) and hold for 30 seconds.
• Repeat set 3 times. Rest for 1 minute.

4. Sprints

Sprint 100 yards (or 15 to 25 seconds). Walk back to starting place. Do 5 reps.