While this workout might seem quick and simple…I promise it will leave your abs SCREAMING!!

Round 1-
Repeat this cycle 2x before taking your first water break:

▪ 20 high knees (running in place)
▪ 20 butt kickers (running in place)
▪ 20 bicycle crunches
▪ 20 feet up crunches reaching for toes
▪ 1 minute plank (can be broken into 2 sets for beginners)

Round 2-
20 seconds each, repeat this cycle 4x before your next water break

▪ Static hold on back (hands under low back)
▪ Plank alternating knee ins (plank position, alternate bringing each knee up to the elbow on the same side)

Round 3 ‘The Finisher’-
Complete as many rounds as possible in 4 minutes

10 high knees
10 butt kickers
20 bicycle crunches
10 feet up crunches
10 plank knee ins
30 jumping jacks


That’s it!

This workout should take you under 15 minutes and dripping with sweat…even indoors.

Your take home lesson of the day after you finish this work out is that you should realize that there is:

==> no equipment, gym or park need for a great workout

==> no excuses to miss a work out (time, distance, money),

==> you only need a few minutes to get a great burn and sweat going!

I hope this kicks your weekend off right, let me know how it goes

Committed to your fitness success,
Derek Kuryliw, Fitness & Nutrition coach

PS… If you have a specific injury or exercise that you need a modification for, reply back and let me know, I’m always happy to help 🙂

PPS… If you have been too busy or you’ve missed some workouts lately, check our LiveFit Facebook page EVERY WEEK for 2-3 FREE at home bodyweight bootcamp workouts using little or no equipment.

➡ With voice guided instructions and modifications for all ability levels.

➡ All workouts can be completed in 8, 16 or 24 minutes depending on your ability level and your available time.

➡ Quick fat burning workouts at home, the beach, vacation or the park. No excuses!!!

Click to LIKE our page for NEW workouts weekly ⤵⤵

The feedback about these workouts has been great from so many clients, but these are also great to send to your friends and family members that are just starting their fitness journey.

PPPS… I appreciate you spreading the word and YOU might be the inspiration they need to start their own personal transformation!