13-Move Upper Abs Workout

[{"selector":"#anim-61be3bef-13e9-43d3-9353-4dc1d276db7b","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19dda5ec-3c23-4aa4-9813-6891fb78927c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e27e2a1e-251e-4179-b69b-7b1b2d225d73","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-1b6ede88-7066-4d70-978f-41e1e2d9e55b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-112af920-2965-4a91-9e0b-14624225680d","keyframes":{"transform":["translate3d(-113.70716%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Abrar Khan

Circuit 1: Sprinter Situp

[{"selector":"#anim-a5ed7956-8d3e-42e7-bece-d2f56cf9d654","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac5974ae-0029-4b61-a451-536895def42e","keyframes":{"transform":["translate3d(0px, 92.14558%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-993d0330-d346-494c-9a30-555411051a0a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b48efed9-20df-45ba-8cd8-446591689be5","keyframes":{"transform":["translate3d(0px, 327.07363%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a38461c7-9f5d-47c8-8ba0-a61b8217cd73","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-28444101-04bf-478a-8c49-e094ead6f210","keyframes":{"transform":["translate3d(0px, 167.70024%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

Circuit 2: Toe Reach

[{"selector":"#anim-8efd1556-177a-433f-a60c-d46acc280384","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2be179af-d92a-4e18-82f6-edab2442e6cd","keyframes":{"transform":["translate3d(0px, 92.14558%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f70a49c-9959-4105-816e-d7589a418664","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93c7da24-12ed-4ac2-9c13-462eb0e7afd4","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6b884fb3-1c5d-48d0-acd2-b6bbd21ea1cd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c19aeee-13d0-49df-90c7-a5d7310a0e08","keyframes":{"transform":["translate3d(0px, 167.70024%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

3. Plank Knee-To-Nose

[{"selector":"#anim-60aa0ab4-b822-4161-af89-61865924e23c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd60db25-ff58-4731-b0e7-49ece8714d5d","keyframes":{"transform":["translate3d(0px, 92.14558%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43da5986-256c-440e-8cdc-b5d1918ebf90","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c99007e-9be0-470c-a633-70a5cea81964","keyframes":{"transform":["translate3d(0px, 331.74604%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1dad2710-c8fd-4255-8e7d-010b8e71eb26","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b17e78c-b45e-439c-ab5c-7fa0e04aa984","keyframes":{"transform":["translate3d(0px, 167.70024%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

4. Alternating Leg Lowers

[{"selector":"#anim-e7f220eb-d08e-4f05-b9a7-cabfb918dd07","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a7775e4-bd50-4e73-bdbb-53f575d9330e","keyframes":{"transform":["translate3d(0px, 92.14558%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-851d3f0f-3fd7-4553-943b-2873c47cc192","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce85954e-1dc9-4027-8876-2e1b31ca9d4a","keyframes":{"transform":["translate3d(0px, 331.74604%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0bd44498-9cc4-47b8-8a9d-c1ac3a4c5301","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cbc6626d-aa2f-4c66-bb40-99f91dab1df3","keyframes":{"transform":["translate3d(0px, 167.70024%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

5. Jackknife Pullover

[{"selector":"#anim-bd94446d-1123-48a0-903d-985795f26463","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e11830ee-dddd-465d-b952-50da1689d64e","keyframes":{"transform":["translate3d(0px, 92.14558%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-db92b6fe-6aed-42b4-9470-aa7cab5b5b74","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f49a1688-bd2b-4fd7-a66f-a29ba31c2d84","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-330bad8f-8c1e-4380-8030-c4c06d7b12bb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8796530f-455b-411d-8b05-08f42cb240a3","keyframes":{"transform":["translate3d(0px, 167.70024%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

6. Mountain Climbers

[{"selector":"#anim-1ef6b52c-0f63-4226-b5a9-0ef040a697fd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5863190c-033f-4083-a18a-96b1d3e5c72a","keyframes":{"transform":["translate3d(0px, 92.14558%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-17ed1870-97e6-42a0-9b56-f9a5b2a42883","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-018f6dc5-4096-4169-8b24-e5ad9aae9498","keyframes":{"transform":["translate3d(0px, 663.49209%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65037c2d-744f-4485-906a-63a7c10dc18c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36199517-aa73-4783-adb7-9a48818253ff","keyframes":{"transform":["translate3d(0px, 156.28240%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Complete as many reps as possible in 30 seconds. Then, rest for 15 to 30 seconds and repeat entire circuit two or three more times. Then you're done!