How to Get a Six Pack, According to a Personal Trainer with Flat Abs
This six pack abs workout will tone and tighten your tummy, fast.

It’s easy to think the elusive six-pack is nothing more than an urban legend (or something only made possible with Photoshop), but this fitness goal is totally attainable. Six pack abs won’t happen overnight, but by adding some core-focused workouts to your schedule, you may start to see some definition in your torso.
And honestly, even if you can’t see your abs, the core strength you’ll build is incredibly valuable: Your core helps you in almost all of your basic movements, like standing up, twisting to look behind us, or picking up heavy objects.
What better way to seek your future six-pack than with a routine made by someone who already has one? In this episode of Kickstart Workout, certified personal trainer Holly Rilinger has six core-strengthening moves that you can do from start to finish in just 10 minutes. The best part? This six pack workout doubles as cardio.
This intermediate workout for six pack abs uses the following moves:
-
Bicycles
-
Squats with Rotation
-
Mountain Climbers
-
Roll Ups
-
Plank Rotations
You’ll do each move for 30 seconds, with no rest in between (hence: cardio). The entire series is repeated three times. Anytime you feel like quitting, remember to focus on only those 30 seconds—not the entire workout. (This is one of Holly’s favorite mental tricks to finish workouts without quitting.)
You’re not likely to see a six-pack after one or two attempts at this workout, but if you do this two or three times a week and stick to it, you’ll definitely start to see (and feel!) a difference.
For more workouts to get a six-pack, try this 10-minute yoga routine for core strength, or Holly’s 15-minute killer abs workout.
Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.
1
00:00:00.000 --> 00:00:02.437
[MUSIC]
2
00:00:02.437 --> 00:00:05.400
It's time to crack open that six pack.
3
00:00:05.400 --> 00:00:07.410
I'm talking about one of these bad boys.
4
00:00:07.410 --> 00:00:15.452
[MUSIC]
5
00:00:15.452 --> 00:00:18.360
Hey guys, Holly Rilinger here,
and it's summertime.
6
00:00:18.360 --> 00:00:19.930
You know what that means.
7
00:00:19.930 --> 00:00:21.160
Gotta get that six-pack.
8
00:00:21.160 --> 00:00:25.880
I got a bunch of ab-blasting exercises
that'll get your body beach ready.
9
00:00:25.880 --> 00:00:29.070
We're gonna do each move for
30 seconds, three times around.
10
00:00:29.070 --> 00:00:31.110
And oh yeah, no resting.
11
00:00:31.110 --> 00:00:31.960
Don't worry.
12
00:00:31.960 --> 00:00:34.928
This workout's designed to bring your
heart rate down at certain points.
13
00:00:34.928 --> 00:00:38.410
It's definitely not for the faint
of heart, but I know you can do it.
14
00:00:38.410 --> 00:00:39.850
So let's get cracking, shall we?
15
00:00:39.850 --> 00:00:40.620
All right, guys.
16
00:00:40.620 --> 00:00:42.920
Three rounds, 30 seconds each move.
17
00:00:42.920 --> 00:00:43.610
Six moves.
18
00:00:43.610 --> 00:00:44.460
You ready?
19
00:00:44.460 --> 00:00:45.510
Start that clock.
20
00:00:45.510 --> 00:00:48.170
First one,
we got a high plank to a kick through.
21
00:00:48.170 --> 00:00:52.040
So I want you in that high plank position,
drive that leg through on each side here.
22
00:00:52.040 --> 00:00:53.634
Now I want you to brace through your core.
23
00:00:53.634 --> 00:00:57.550
Place that hand down right and
rotate through those abdominals.
24
00:00:57.550 --> 00:00:58.621
Kick it through.
Now remember,
25
00:00:58.621 --> 00:01:01.450
every single move here
is only 30 seconds long.
26
00:01:01.450 --> 00:01:04.780
So if any point you can pick up that pace,
absolutely go for it.
27
00:01:04.780 --> 00:01:06.550
Now we're not gonna rest in between moves.
28
00:01:06.550 --> 00:01:08.550
We're just gonna go right
into that next move.
29
00:01:08.550 --> 00:01:09.320
So I'll cue you up.
30
00:01:09.320 --> 00:01:12.270
Next move, we're going down to
the ground for some bicycles.
31
00:01:12.270 --> 00:01:13.530
Really gonna work those obliques.
32
00:01:13.530 --> 00:01:15.300
You got about three seconds left.
33
00:01:15.300 --> 00:01:16.590
Let's transition here.
34
00:01:16.590 --> 00:01:17.660
Right to the ground.
35
00:01:17.660 --> 00:01:20.080
Opposite elbow to knee right here.
36
00:01:20.080 --> 00:01:21.640
Side to side.
37
00:01:21.640 --> 00:01:22.410
Drive it in.
38
00:01:24.280 --> 00:01:25.160
So look.
Right here.
39
00:01:25.160 --> 00:01:26.320
Right at my chest.
40
00:01:26.320 --> 00:01:28.570
My shoulders are up off the ground.
41
00:01:28.570 --> 00:01:30.042
I'm really rotating, right?
42
00:01:30.042 --> 00:01:33.660
Modification is you can bring
those feet down to the ground, but
43
00:01:33.660 --> 00:01:37.250
I want to see if you can extend
through those legs right here.
44
00:01:37.250 --> 00:01:38.200
Whoo.
45
00:01:38.200 --> 00:01:38.930
Control here.
46
00:01:38.930 --> 00:01:40.140
Opposite elbow, knee.
47
00:01:40.140 --> 00:01:41.290
Opposite elbow, knee.
48
00:01:41.290 --> 00:01:42.270
Whoo.
49
00:01:42.270 --> 00:01:44.800
So your next move,
we're gonna get up to those legs, right?
50
00:01:44.800 --> 00:01:46.990
Get a little bit of a leg
work with some rotation here.
51
00:01:46.990 --> 00:01:50.030
In three, in two, here we go.
52
00:01:50.030 --> 00:01:51.100
Get right up to those feet.
53
00:01:51.100 --> 00:01:51.730
Now watch.
54
00:01:51.730 --> 00:01:53.840
Hands here, right,
as if you have weights in them.
55
00:01:53.840 --> 00:01:54.480
Squat down.
56
00:01:54.480 --> 00:01:57.290
You're gonna rotate up and
drive through each side.
57
00:01:57.290 --> 00:02:00.320
Pull those arms down like you
have weights in your hands.
58
00:02:00.320 --> 00:02:02.247
Squat down, rotate.
59
00:02:02.247 --> 00:02:04.790
I want you to look each direction here.
60
00:02:04.790 --> 00:02:05.670
Right?
61
00:02:05.670 --> 00:02:08.330
Remember, first round
may seem easy right now,
62
00:02:08.330 --> 00:02:10.500
may seem like you got it in the bag,
right?
63
00:02:10.500 --> 00:02:12.400
Third round,
you may not feel the same way, so
64
00:02:12.400 --> 00:02:14.330
I want you to remember
how you felt right now.
65
00:02:14.330 --> 00:02:14.970
Stay with me.
66
00:02:14.970 --> 00:02:17.630
Every time you rotate,
you should feel it through your core.
67
00:02:17.630 --> 00:02:18.790
Rotate up.
68
00:02:18.790 --> 00:02:20.330
Drive it up.
Come on, stay with me.
69
00:02:20.330 --> 00:02:22.610
Up next,
we're going into mountain climbers,
70
00:02:22.610 --> 00:02:24.600
most intense move of the workout so far.
71
00:02:24.600 --> 00:02:25.430
Ready?
72
00:02:25.430 --> 00:02:27.485
Hands to the ground,
high plank position again.
73
00:02:27.485 --> 00:02:30.200
You're gonna drag those
knees into your chest.
74
00:02:30.200 --> 00:02:30.900
Drive them up.
75
00:02:30.900 --> 00:02:32.970
Modification looks like this, right?
76
00:02:32.970 --> 00:02:34.760
You can keep those feet on the ground.
77
00:02:34.760 --> 00:02:35.940
Now check out my body here.
78
00:02:35.940 --> 00:02:36.980
Check it out, right.
79
00:02:36.980 --> 00:02:39.690
Perfect alignment,
my hips aren't way up in the air.
80
00:02:39.690 --> 00:02:41.110
They're not sagging.
81
00:02:41.110 --> 00:02:43.840
This is the part where your heart
rate gets up nice and high.
82
00:02:43.840 --> 00:02:44.465
What did I tell you?
83
00:02:44.465 --> 00:02:46.680
We'll bring it down afterwards,
so stay with me.
84
00:02:46.680 --> 00:02:47.910
Pick up that pace, let's go.
85
00:02:47.910 --> 00:02:48.860
Me and you, come on.
86
00:02:48.860 --> 00:02:50.570
Drive it in, drive it in, drive it in.
87
00:02:50.570 --> 00:02:52.150
Give me five more seconds.
88
00:02:52.150 --> 00:02:56.180
We're going down to the ground on our
back in two, one, here we are guys.
89
00:02:56.180 --> 00:02:57.650
Heart rate comes down.
90
00:02:57.650 --> 00:02:59.150
These are called roll ups.
91
00:02:59.150 --> 00:03:01.230
Go right up and touch those toes, right?
92
00:03:01.230 --> 00:03:04.520
So you're engaging those upper
abdominals and those lower abdominals.
93
00:03:04.520 --> 00:03:06.230
Control on the way down.
94
00:03:06.230 --> 00:03:08.300
Reach up tall, there we go.
95
00:03:08.300 --> 00:03:09.690
Whoo!
96
00:03:09.690 --> 00:03:13.640
Remember, there's a reason you
dialed in to me today, right?
97
00:03:13.640 --> 00:03:15.330
So we can use each other.
98
00:03:15.330 --> 00:03:20.860
You can tap into me when you feel like
quitting, squeeze those abs right here.
99
00:03:20.860 --> 00:03:22.134
Whoo!
100
00:03:22.134 --> 00:03:25.870
You got five moves down,
you got one left right here.
101
00:03:25.870 --> 00:03:27.520
And we'll wrap up that first round.
102
00:03:27.520 --> 00:03:28.578
All right, here we go guys.
103
00:03:28.578 --> 00:03:29.970
Check this out.
104
00:03:29.970 --> 00:03:32.860
We're going from a plank here,
into a rotation.
105
00:03:32.860 --> 00:03:35.750
We're gonna stack those feet and come up.
106
00:03:35.750 --> 00:03:39.706
Hand comes down,
stack those feet again, come up, right.
107
00:03:39.706 --> 00:03:46.100
So in a regular plank, we're rotating,
stacking those feet, and coming back up.
108
00:03:46.100 --> 00:03:47.100
Here we go.
109
00:03:47.100 --> 00:03:50.730
Heart rate comes down right here, and
we'll get ready to take it up again.
110
00:03:50.730 --> 00:03:52.460
We're gonna stay in this same position.
111
00:03:52.460 --> 00:03:55.730
When we go back to those high plank kicks.
112
00:03:55.730 --> 00:03:56.520
Here we go.
113
00:03:56.520 --> 00:03:58.656
Can you get one more on that
other side right here, and
114
00:03:58.656 --> 00:03:59.853
go right into that next move?
115
00:03:59.853 --> 00:04:00.840
No rest guys.
116
00:04:00.840 --> 00:04:01.830
Up to your hands.
117
00:04:01.830 --> 00:04:02.560
Here we go.
118
00:04:02.560 --> 00:04:04.330
Kick it through, kick it through.
119
00:04:04.330 --> 00:04:08.120
Now second round,
you already know what you're doing, right?
120
00:04:08.120 --> 00:04:10.720
So you can really pull up
the intensity a little.
121
00:04:10.720 --> 00:04:14.130
Try that upper hand in,
kick side to side here.
122
00:04:14.130 --> 00:04:15.485
Woo!
123
00:04:15.485 --> 00:04:18.428
Somebody is getting their ass kicked
behind me, we're just doing that,
124
00:04:18.428 --> 00:04:19.550
we got a good deal going on.
125
00:04:19.550 --> 00:04:22.810
Ten seconds, come on,
drive it through, drive it through.
126
00:04:22.810 --> 00:04:27.750
Up next, we got bicycles, we'll still work
on that, on those obliques here we go.
127
00:04:27.750 --> 00:04:32.070
Three seconds, drive it in here,
no rest here, no rest, stay with me.
128
00:04:32.070 --> 00:04:33.630
Bicycles drive it up.
129
00:04:33.630 --> 00:04:35.650
Change sides.
130
00:04:35.650 --> 00:04:36.770
Whoo!
So
131
00:04:36.770 --> 00:04:39.870
see if you can just let your heart
rate come down somewhat here.
132
00:04:39.870 --> 00:04:40.720
Here's what I want, though.
133
00:04:40.720 --> 00:04:42.680
Don't drop that head to the ground.
134
00:04:42.680 --> 00:04:44.230
Right?
See if you can stay engaged.
135
00:04:44.230 --> 00:04:47.320
Also, see if you can stay controlled here.
136
00:04:47.320 --> 00:04:48.140
Right?
137
00:04:48.140 --> 00:04:51.170
Control every single rep.
138
00:04:51.170 --> 00:04:52.620
Side to side.
139
00:04:52.620 --> 00:04:54.110
Drive it in.
140
00:04:54.110 --> 00:04:55.490
Woo!
141
00:04:55.490 --> 00:04:58.380
We're gonna jump up to those
squats at the rotation next.
142
00:04:58.380 --> 00:05:00.760
Just about five more seconds and
we're there.
143
00:05:00.760 --> 00:05:01.510
Ready?
144
00:05:01.510 --> 00:05:03.150
Two, here we go.
145
00:05:03.150 --> 00:05:04.320
Jump right up.
146
00:05:04.320 --> 00:05:04.890
Right into it.
147
00:05:04.890 --> 00:05:07.550
Get into that squat, rotate up.
148
00:05:07.550 --> 00:05:09.870
Every move here is strong.
149
00:05:09.870 --> 00:05:11.440
Right?
I want you to get those hips
150
00:05:11.440 --> 00:05:12.390
back behind you.
151
00:05:12.390 --> 00:05:15.329
Looks like this, squat it down, rotate up.
152
00:05:15.329 --> 00:05:17.180
Woo, right.
153
00:05:17.180 --> 00:05:20.110
Thinking about why you started right here.
154
00:05:20.110 --> 00:05:23.590
We're at that halfway
mark through the workout.
155
00:05:23.590 --> 00:05:25.630
Thinking about that finish line.
156
00:05:25.630 --> 00:05:27.200
It's closer than ever.
157
00:05:27.200 --> 00:05:28.360
Stay with me, hips are back.
158
00:05:28.360 --> 00:05:30.830
How about five more seconds, me and you.
159
00:05:30.830 --> 00:05:33.270
Let's go, push it up,
one more maybe, yeah.
160
00:05:33.270 --> 00:05:34.587
Let's do it, boom.
161
00:05:34.587 --> 00:05:36.570
Next move, right, we're going
right into that mountain climber.
162
00:05:36.570 --> 00:05:37.220
Get down.
163
00:05:37.220 --> 00:05:38.730
Hardest move of the set.
164
00:05:38.730 --> 00:05:39.620
Go for it.
165
00:05:39.620 --> 00:05:40.530
Here we go.
166
00:05:40.530 --> 00:05:42.140
Drive those knees up here.
167
00:05:42.140 --> 00:05:43.500
Me and you.
168
00:05:43.500 --> 00:05:44.310
Right?
169
00:05:44.310 --> 00:05:46.180
Workout buddies, me and you.
170
00:05:46.180 --> 00:05:48.438
I show up for you, you show up for me.
171
00:05:48.438 --> 00:05:51.650
This is one of those moments I really
need you to show up for me, right?
172
00:05:51.650 --> 00:05:52.660
Stay with me.
173
00:05:52.660 --> 00:05:53.810
Stay with me.
174
00:05:53.810 --> 00:05:58.240
Do something you can be proud of right
now, something you can walk away with, and
175
00:05:58.240 --> 00:05:59.030
be proud of.
176
00:05:59.030 --> 00:05:59.850
Drive those knees in!
177
00:05:59.850 --> 00:06:02.560
Hardest move of the entire circuit.
178
00:06:02.560 --> 00:06:03.576
Let's go, let's go, let's go!
179
00:06:03.576 --> 00:06:04.720
Sweat it out, baby, sweat it out.
180
00:06:05.820 --> 00:06:07.860
I need four seconds, keep that pace.
181
00:06:07.860 --> 00:06:09.260
Next move, roll ups.
182
00:06:09.260 --> 00:06:10.810
Spin it around.
183
00:06:10.810 --> 00:06:11.390
Right into it.
184
00:06:11.390 --> 00:06:14.500
Heart rate gets to come down right here.
185
00:06:14.500 --> 00:06:16.120
Breathe.
186
00:06:16.120 --> 00:06:19.570
Now see if you can really dial
into those abs right now, right?
187
00:06:19.570 --> 00:06:21.170
It's a simpler move, so
188
00:06:21.170 --> 00:06:25.360
you can actually focus on every single
muscle as you go down and you come up.
189
00:06:25.360 --> 00:06:28.440
Squeeze those abs right here.
190
00:06:28.440 --> 00:06:29.710
Woo!
191
00:06:29.710 --> 00:06:32.403
I'm feeling those abs, aren't you?
192
00:06:32.403 --> 00:06:36.230
Six-pack baby, visualize it,
if you want it, make it important.
193
00:06:36.230 --> 00:06:39.368
Four seconds,
we're back into that plank rotation.
194
00:06:39.368 --> 00:06:41.420
I'm gonna show you the side view
this time, looks like this.
195
00:06:41.420 --> 00:06:42.340
Check it out.
196
00:06:42.340 --> 00:06:44.300
Plank right?
197
00:06:44.300 --> 00:06:48.210
Feet stack, reach up,
nailing it, there we go.
198
00:06:48.210 --> 00:06:51.340
Right back down,
feet stack on the other side.
199
00:06:51.340 --> 00:06:53.650
Rotate up using control right here.
200
00:06:53.650 --> 00:06:55.480
There you go.
201
00:06:55.480 --> 00:06:56.580
Nail it.
202
00:06:56.580 --> 00:06:57.970
Precision right here.
203
00:06:57.970 --> 00:06:59.730
Really work on that form.
204
00:06:59.730 --> 00:07:00.960
Nail it there.
205
00:07:00.960 --> 00:07:04.990
Working those obliques,
the ones closest to the ground right here.
206
00:07:04.990 --> 00:07:06.790
Rotate every single time.
207
00:07:06.790 --> 00:07:08.360
Come on, see if you can get two more in.
208
00:07:08.360 --> 00:07:10.430
Can you pick that pace up a little bit?
209
00:07:10.430 --> 00:07:14.840
Jumping right back up into that
high plank, with the kick-through.
210
00:07:14.840 --> 00:07:15.880
I'll do it from this side, guys.
211
00:07:15.880 --> 00:07:16.520
Here we go.
212
00:07:16.520 --> 00:07:17.860
Kick it through.
213
00:07:17.860 --> 00:07:19.330
Drive it through here.
214
00:07:19.330 --> 00:07:22.640
Now, watch my opposite hand,
right, driving it in.
215
00:07:22.640 --> 00:07:25.500
Using power, using strength.
216
00:07:25.500 --> 00:07:26.850
Woo!
217
00:07:26.850 --> 00:07:28.310
Here we go.
Guess what guys?
218
00:07:28.310 --> 00:07:29.170
Last round.
219
00:07:29.170 --> 00:07:31.230
You're in at 30 seconds each move.
220
00:07:31.230 --> 00:07:34.051
30 seconds is a cakewalk.
221
00:07:34.051 --> 00:07:35.310
Woo!
222
00:07:35.310 --> 00:07:37.432
But we don't eat cake, so
it's not really a cakewalk.
223
00:07:37.432 --> 00:07:38.873
Now I want you to brace through your core.
224
00:07:38.873 --> 00:07:42.532
Place that hand down right, and
rotate through those abdominals.
225
00:07:42.532 --> 00:07:44.680
Think about that next move,
we've got bicycles.
226
00:07:44.680 --> 00:07:47.140
Ready, set, turn it around.
227
00:07:47.140 --> 00:07:48.220
Let's do it.
228
00:07:48.220 --> 00:07:49.380
You ready for this?
229
00:07:49.380 --> 00:07:50.120
Control here.
230
00:07:50.120 --> 00:07:51.280
Opposite elbow knee.
231
00:07:51.280 --> 00:07:52.670
Opposite elbow knee.
232
00:07:52.670 --> 00:07:54.260
Second move.
233
00:07:54.260 --> 00:07:55.680
Third round.
234
00:07:55.680 --> 00:07:58.277
Finish line in sight right here.
235
00:07:58.277 --> 00:07:59.061
Drive it here.
236
00:07:59.061 --> 00:08:00.090
Drive it here.
237
00:08:00.090 --> 00:08:01.670
Now it's called Sunrise Six-Pack, right?
238
00:08:01.670 --> 00:08:05.110
What if you did this workout
every single morning?
239
00:08:05.110 --> 00:08:06.100
Or every other morning, right?
240
00:08:06.100 --> 00:08:06.790
What would that do?
241
00:08:06.790 --> 00:08:08.530
Would you be closer to your goal?
242
00:08:08.530 --> 00:08:09.730
Hell yeah, you would be.
243
00:08:09.730 --> 00:08:12.270
Come on, drive it in here,
drive it in, right?
244
00:08:12.270 --> 00:08:14.900
Control every single rep,
245
00:08:16.000 --> 00:08:20.530
jumping up to the squat with rotation,
and two, here we go.
246
00:08:20.530 --> 00:08:21.670
Jump it up.
247
00:08:21.670 --> 00:08:23.520
We're looking for range of motion here.
248
00:08:23.520 --> 00:08:24.880
Drop it down.
249
00:08:24.880 --> 00:08:26.090
Right up tall.
250
00:08:26.090 --> 00:08:27.770
So our hips are open, right.
251
00:08:27.770 --> 00:08:28.800
They're loose.
252
00:08:28.800 --> 00:08:30.590
So can you pick up the pace a little bit?
253
00:08:30.590 --> 00:08:32.610
Can you get a little bit lower?
254
00:08:32.610 --> 00:08:33.920
Come on, stay with me.
255
00:08:33.920 --> 00:08:35.510
Stay with me.
Every time you rotate,
256
00:08:35.510 --> 00:08:37.210
you should feel it through your core.
257
00:08:37.210 --> 00:08:38.400
Rotate up.
258
00:08:38.400 --> 00:08:41.660
If you had weights in your hands,
you'd be driving those weights up.
259
00:08:41.660 --> 00:08:44.120
Side to side, here we go,
here we go, drive it up.
260
00:08:44.120 --> 00:08:45.270
Guess what guys?
261
00:08:45.270 --> 00:08:47.480
Three more moves and we're out.
262
00:08:47.480 --> 00:08:49.090
Three more moves,
you're out of the six-pack.
263
00:08:49.090 --> 00:08:50.003
Ready?
264
00:08:50.003 --> 00:08:51.154
Whoo!
265
00:08:51.154 --> 00:08:53.740
Get down on the ground,
let's do these mountain climbers, baby.
266
00:08:53.740 --> 00:08:57.600
Drive those knees,
hardest move of the entire circuit.
267
00:08:57.600 --> 00:08:58.945
You're in it, stay with me here.
268
00:08:58.945 --> 00:09:00.113
What'd we talk about?
269
00:09:00.113 --> 00:09:01.620
Teammates, right?
270
00:09:01.620 --> 00:09:03.438
I'm there for you, you be here for me.
271
00:09:03.438 --> 00:09:05.370
Let's go, let's go, let's go.
272
00:09:05.370 --> 00:09:08.310
If you don't have to go to this
modification, you don't, but
273
00:09:08.310 --> 00:09:12.710
all I care about right now
is that you keep on moving.
274
00:09:12.710 --> 00:09:14.583
Here we go, drive those knees up here.
275
00:09:14.583 --> 00:09:17.790
Sweat it out, baby, sweat it out.
276
00:09:17.790 --> 00:09:20.890
Six seconds,
we're looking at two moves and we are out.
277
00:09:20.890 --> 00:09:23.160
In three, two, one.
278
00:09:23.160 --> 00:09:24.690
Spin it around.
279
00:09:24.690 --> 00:09:26.360
Roll ups, ready?
280
00:09:26.360 --> 00:09:29.740
Focusing on every single ab in your body.
281
00:09:29.740 --> 00:09:31.220
Every single one.
282
00:09:31.220 --> 00:09:36.130
Whether you're working on a two pack, four
pack, six pack, eight pack, I don't care.
283
00:09:36.130 --> 00:09:38.400
All right.
Just focus right here.
284
00:09:38.400 --> 00:09:42.210
We're looking at one move,
one single little move after this.
285
00:09:42.210 --> 00:09:46.660
Stay with me, come on, me and you,
control on the way down, pump it back up.
286
00:09:46.660 --> 00:09:48.735
Full range of motion right here.
287
00:09:48.735 --> 00:09:49.851
Give me five more here.
288
00:09:49.851 --> 00:09:53.995
We're gonna go into that last
move in three, two, one.
289
00:09:53.995 --> 00:09:55.765
Here we go.
Get into that plank here.
290
00:09:55.765 --> 00:09:59.235
Get those elbows underneath your body up,
reach for it, right.
291
00:09:59.235 --> 00:10:01.965
See if you can rotate on
the sides of your feet here.
292
00:10:01.965 --> 00:10:03.825
Rotate every single time.
293
00:10:03.825 --> 00:10:04.925
Third round, right?
294
00:10:04.925 --> 00:10:07.405
We're loose, we know the movements,
take it home with me.
295
00:10:07.405 --> 00:10:09.530
Take it home, whoo, reach up.
296
00:10:09.530 --> 00:10:11.580
Reach up, look up over that hand.
297
00:10:11.580 --> 00:10:13.410
Reach for something,
reach for that six-pack.
298
00:10:13.410 --> 00:10:14.920
That's what you're reaching for right now.
299
00:10:14.920 --> 00:10:16.230
Reach for that six-pack.
300
00:10:16.230 --> 00:10:17.970
Can you give me a couple more each side?
301
00:10:17.970 --> 00:10:21.480
You got about five seconds left and
we are done, guys.
302
00:10:21.480 --> 00:10:25.880
I'll count you down in three, two, whoo!
303
00:10:25.880 --> 00:10:28.890
You guys, nice, nice work.
304
00:10:28.890 --> 00:10:30.120
I knew you could do it.
305
00:10:30.120 --> 00:10:34.420
It's about taking out a little bit of time
every single day and committing to it.
306
00:10:34.420 --> 00:10:38.610
If you put in the work, I promise you,
you will see the results.
307
00:10:38.610 --> 00:10:40.100
I'm Holly Rilinger.
308
00:10:40.100 --> 00:10:42.814
Hit me up next time, for
more Kickstart Workouts.