15-Minute No-Equipment Oblique Workout

Oh hey, I didn't see you there.

I'm Jake Dupree and welcome back to ClassFit Sugar.

This is a short ab workout with oblique focus.

Gina will be doing a full out with me.

Madison will be doing all the modifications and let's do this.

All right, to get this one started, stack those hands one on top of each other.

Now lift those knees right and left.

Again, if you need to go slower, take your time.

Yes, lift and lift.

Up, nice and tall with that torso.

Abs pulled toward the back wall behind you.

Lift and lift.

Arms up to the ceiling.

Float them up.

Ooh, lift.

I love a verb like float.

Yes, float them up.

Lift.

Now as those legs come up, pull down and down.

Yes, if that's too much, just keep those arms up.

Up and down.

Good, good.

Up.

Lift those knees.

Now twist it side to side.

Opposite elbow to opposite knee.

Twist.

Really try to get that torso nice and twisting.

Up and up.

Hugo for ten, nine, eight, seven, six, five, good, four, three,

two and a one open those feet up nice and wide turn the feet out hands in front of you drop it low now you'll twist it side to side yes side trying to look at that back wall getting that torso nice and warmed up for those abs yes obliques up and twist good good staying low staying low if you can hands behind your ears tap the elbow

to your knee side try not to lean forward too much because that does look kind of weird try to think you're stuck between two walls and you have nowhere to go but side to side yes I don't know why that would happen but we all find ourselves sometimes in some weird places yes now reach the hand behind your thigh try to tap the floor side again if that's too much you can come up here just get that side bend with that torso yes side to side

good try to tap that floor now reach one hand above the head if you can other hand tries to touch the floor oh hello sides of the body yes for ten ten nine nine eight eight seven seven six and six good and five five yes four four four four oops four oops four in three three two

Two, one, and one.

Coming back up, now coming down onto your knees.

Now I know if you have any knee issues, just come onto the hip of that same leg.

So left knee's gonna come down, right leg's gonna go out to the side, straight out from your hip.

Take that left hand in line with your knee and your elbow.

Yes, right hand goes behind the head.

Now lift that right leg coming up.

to down yes up light touch on the floor lift and lower remember shoulders away from those ears again if that's too much for you keep those knees bent yes lift and lower good and five uh-huh and four good good uh three two more two more two hold it up right there hold that foot up now bend the right leg in and out but don't let that right knee come in front of your hip keep it in line with your hip yes bend and straighten

Bend.

And straighten.

Go.

In five.

Uh-huh.

In four.

Yes.

In three.

Really pull that rib cage away from the floor.

Two.

Last one.

Hold that leg out straight.

Reach that right hand towards your foot.

Now lift that right leg up.

Try to touch your hand.

Yes.

Lift.

And lift.

Good.

Now as you lift that leg, reach for the foot.

Reach for the foot.

Lift.

And lift.

You go for ten.

Nine.

That's it.

And eight.

seven, six, and five, and four, three, two, and a one.

Coming down onto your left side.

We'll do that again on the other side.

Just take this now.

Feet are stacked on top of each other.

Right hand in front of you.

Lift that booty up off the floor.

Up and down you go.

Up to down.

If you need to keep your left knee bent to help yourself, that's great.

I love it.

Do it all.

Yes, lift as much as you can.

And three, and two,

Hold it up right there, right arm up to the ceiling.

Now reach that arm through the body and up to the ceiling.

Try to reach it underneath yourself, twisting that right shoulder towards the floor.

Yeah.

Reach and up.

Good, good.

In five.

Uh-huh.

In four.

That's it.

In three.

Two more.

Keep those hips up.

Last one.

Hold it up.

Now pulse the hips for ten, nine.

Reach that right arm of eight, seven, six, and five, a four, a three, a two, and a one.

Coming down onto your left side.

Left hand goes behind your ear.

Stack, rest that hand like you're taking a nap.

Bring those knees in.

Right hand reaches on top of your hip, making a stop sign.

Now you'll curl up to down.

Yes.

Up to down, reaching for your foot, then back down again.

If you cannot come up all the way, just come up as much as you can, squeezing that side, then rest it back down.

Let's go.

And four.

Uh-huh.

And three.

Two more.

Two more.

Two.

Hold it up right there.

Now tiny little pulses go.

Ten.

Nine.

Yes.

Eight.

Seven.

Six.

And five.

Four.

Three.

Two and a one.

Ooh.

Guess what?

We have a whole other side to do.

Aren't you excited?

Me too.

All right.

Yes, I have to say that.

Yeah, bring those knees down on the floor.

Right hand goes underneath your shoulder.

Hands and the knee are in line with each other.

Left leg goes out.

left hand goes behind your head now lift it up to down you go up to down again if that's too much keep your right hip down lift that left leg up as much as you can or you can keep your legs bent and lift that leg up just a little bit as much as you can lift and lower touch the floor up and down you go in four uh-huh in three let's go in two hold it up right there now bend the leg to straighten the leg

Bend it.

Just straighten.

Yes.

Bend.

Just straighten.

Try to keep that left knee in line with your hip.

Don't let it go in too far back or too far forward.

Yes, you got it.

Five.

Uh-huh.

Four.

Let's go.

And three.

Uh-huh.

In two, last one.

Hold that left leg out straight.

Reach your left hand for your foot.

Now pulse the left leg up and up you go.

Lift and lift.

Now, if you would like to add a little extra, curl that hand toward your foot.

Reach it and reach it.

Crunching into that left side.

Ooh, it feels so cute.

For 10 and nine.

eight, seven, six, you go, and five, a four, a three, a two, and a one.

Coming down onto your right side, right forearm to the floor, left hand on the floor in front of you, stack those feet.

Now lift those hips, coming up to the down, you go up,

to down working those obliques getting the side of that body really lit up let's go in five you got it in four that's it in three two more two more two hold it up right there left arm up to the ceiling now reach the hand underneath yourself try to touch the floor behind you then up to the ceiling keep those hips nice and lifted twist that left shoulder to the floor

Reach it and lift it.

Reach it and lift it.

It's like the bend and snap, but not.

Yeah, lift and lower.

Good.

And three.

Uh-huh, and two, hold it up right there, left arm up, now pulse those hips, lift for 10, nine, eight, you got it, and seven, and six, five it, four it, three it, two, and a one, coming down onto your right side.

Right hand goes behind your ear, knees into the chest, left hand makes a stop sign on top of your hip, now reach those feet up and down, good, good, reaching towards your feet.

Reach it and down.

I don't know why your hand has to be a stop sign, but I just think it looks kind of cute So I'll do it.

Yeah lift and lower good up and down you got it in four.

Uh-huh in three Yas in two hold it up right there now tiny little cute pulses push it and push it good ten in nine Yes, eight seven.

That's it and six five it four

three three three oops three two and a one just felt like i needed to yeah lie down on your back for me yes yes bring those knees into your chest to lift the shoulders lift the head fingertips behind the ears now opposite elbow to opposite knee

Opposite elbow to opposite knee, twist.

You can take the twist out if you need to, or you can put your feet on the floor one at a time, do it.

Yes, ging, ging, gung, gung.

Yes, side to side, good.

Tapping that elbow to your knee.

10 and 10, nine and nine, eight.

Don't worry, this move's coming back in a minute.

Seven and seven and six and six.

I know you were concerned about that.

And five, four, four, three, three, two,

two one and a one take those feet hip width apart rest your head arms up above your head you'll roll it all the way up reaching for your feet boom boom and back down again if you cannot come all the way up just come up as high as you can and try to keep your feet on the floor opposite of what i just did yeah reel it all the way up good yes coming up as high as you can you got it my little chickens yes good three more all the way up and all the way down two more

You're gonna love this next part, yeah.

Last one, good.

Hold it down right there, lower back is on the floor, shoulder blades are up, now lift, bring the feet together, lift the feet up, then touch the floor, up, then touch the floor, pulling that belly button down to the floor behind you, yes, in five, you got it, in four, let's go, in three,

Yes.

In two.

Last one.

Hold it up.

Fingertips behind the ears.

Here we go.

Side to side.

A little quicker this time.

I told you it was coming back.

Yes.

Side to side.

Yes, yes.

Just like that one cousin that you don't care for every holiday season.

They're back again.

Let's go.

Four, ten.

In nine.

In eight.

In seven.

In six.

In five.

Good to see you, Steve.

It's so happy that you're here.

In four.

In three.

In two.

And one.

Feet to the floor.

Ooh.

Feet are hip width apart.

Hands up in front of you.

Now climb up your magic rope.

Again, if you can't come all the way, just come up as high as you can.

Yes.

Uh-huh.

How big is that rope?

Yeah.

Uh-huh.

I love that sometimes people choose.

They're like, I'm going to choose to climb up this spaghetti noodle.

Yeah.

And four.

Your choice, girl.

And three.

Uh-huh.

And two.

Last one, you're going to come all the way up, even if you were on the floor, all the way up.

Bring those hands behind you, fingers facing towards your booty.

Lift the feet off the floor, toes together.

Now, if this is enough for you, hold it.

Otherwise, you're going to reach those legs out.

Knees go wide.

Out.

Knees go wide.

Elbows are trying to touch the floor behind you.

And if you want, you can lift those hands off the floor if that's enough for you.

Let's go out and in.

Yes, yes.

And five.

Uh-huh.

In four.

Hold it at the top.

In three.

Two more, two more.

Last one, last one.

Hold it up at the top.

Bring those knees together.

Interlace your fingers in front of you.

Yes.

Hold it.

Don't move.

Hold it.

Belly button in.

Now you'll twist it side to side.

Elbow to the floor.

Elbow to the floor.

Let's go for ten.

10, nine, nine, eight, eight, seven, seven, six, six, five, five, four, four, four, four, four, four, three,

Three, two, two, and a one, and a one.

Down to the floor.

Take those hands underneath your booty, shall we?

Lift those feet all the way up to the ceiling, or keep the legs bent, whichever feels best for you.

Flex your feet if you can.

Now lower the legs.

Down, down.

Point and lift.

Lift.

Flex it.

Dion and Dion.

Point and lift.

The cheerleaders in my high school used to say, touch Dion.

I'll let you, I'll let that joke land where it does.

Yes, let's go.

Down and down.

Point and lift.

Touch.

Dion!

Uh-huh.

Like, what are you even saying?

Yeah.

Lift and lift.

They were so nice.

Uh-huh.

Down.

I hope you're watching, Barbara.

Let's go.

Down and down.

Lift and lift.

Three more.

Down and down.

Lift it up.

And up two more.

Kirikat.

Down, down.

Lift, lift.

Last one.

Hold it up at the top.

Point those feet.

Take those hands behind your ears.

Now reaching for the opposite foot.

Again, you can keep your legs bent.

Reaching for the opposite foot.

Ying, ying.

Our legs go straight.

If they are straight, you're so welcome.

Yeah, for ten.

Ten.

Nine.

Nine.

Eight.

Eight.

You got it.

Seven.

And seven.

And six.

Six.

Try to touch that ankle.

Five.

Four.

Four.

Three.

Three.

Two.

Two, one, and a one.

Rest it down.

Ooh, take those hands right beside your booty.

Reach those legs all the way up to the ceiling.

If you can, keep the legs bent if you want to.

Point the feet.

Now you'll take it to the right.

Circle it down, around, and all the way up.

Now to the left.

Now with this next one, try to keep your big toes in line with each other the entire time.

Don't let that one foot slip in front of the other.

To the left, corkscrew baby.

Obliques, these obliques, jealous, let's go.

To the right, uh-huh, good.

To the left, to the left.

Take it back now.

Hold it up.

Yes.

Reach those hands up towards your feet.

Now curl it up and up.

If you can touch your foot, good for you, Linda.

Let's go.

For ten and nine, eight, seven, six, and five, four, three, two, and one.

Knees into the chest.

Ooh, this feels so cute.

Getting ready for some more.

Lift the shoulders.

Lift the head.

Fingertips behind your ears.

Legs go out at a 45-degree angle.

And you're going to hold this thing.

Uh-huh.

Hold it straight.

If that's too much, lift the legs a little higher.

If that's too much, rest your head.

Yes, yes.

Hold it, baby.

10 and 9 and 8.

Seven, abs in, in six, in five, a four, four, four, four, four, three, two, and a one.

Rest it down, ooh.

Rock and sit up, my little chickens.

Bring those feet behind you, coming onto all fours.

Ooh, my abs are burning, uh-huh.

Bring the chin to your chest, look for your belly button, round that back.

Looking up to the ceiling, drop the chest down.

Round it.

Ooh, Halloween cat, hey.

Uh-huh, looking up, drop it.

Booty out.

Yes, coming back into a child's pose.

Reach that right hand underneath the left arm.

Try to take your right shoulder to the floor and look over at those right hands.

Check the manicure, baby.

It's right.

Mm-hmm.

Switching sides.

Right arm forward.

Left arm reaches underneath the right.

Trying to take that left shoulder to the floor.

Look over at that manicure.

Hey.

If you don't have one, maybe get one.

Uh-huh.

Yeah.

Coming down onto the floor, onto your chest, all the way onto your stomach.

Hands right beside your chest.

Elbows up to the ceiling.

Inhale, lifting the upper body up.

If you cannot come up all the way, just come up as high as you can.

Shoulder blades pressed down the back.

And roll it down.

Inhale.

Giant inhale.

Up.

Exhale, roll it down, kitty cat.

Last one, my darling.

Hold it at the top, looking over the right shoulder.

Looking over the left shoulder.

Let's do it again.

Right, uh-huh, and left.

Coming back into those all fours.

Sit it onto your left hip.

Give yourself a pat pat, a pat pat, a dab dab, a dab dab.

Thank you for watching ClassFit Sugar.

This is Gina.

This is Madison.

I'm Jake Dupree, and I'll see you again real soon.

Bye.