Motha - 5 Minute Fit Finisher Workout

Let's get your core engaged!

Today's Fit Finisher workout is an ab workout and we'll actually use our backside (spine) too.

Let's get into this workout.

Motha Workout Breakdown

You'll be saying... "Motha $%@# my abs are on fire!"

One of these exercises is very tough and very intense on your wrists. Make sure you listen to your body... I'll give you modifications.

10 Ab wheels
2 Alligator walks (the hard one)
8 Superwoman pulses

Set your timer for 5 minutes and get as many rounds as you can. This is a fast AMRAP.

Equipment You'll Need

An ab wheel
Carpet sliders or paper plates
Carpet or a hard wood / tile floor

You can get a cheap ab wheel on Ebay . And the cheap ab wheels are all you need. I've been using the same ab wheels for over 10 years.

For alligator walks you'll need some way of letting your feet slide.

I use carpet sliders and my astro turf. Carpet sliders are a great piece of exercise equipment. You can pick up an 8 pack for like $15 at a Home Depot or Lowes.

If you don't have carpet... you can use paper plates on a hard floor. A lot of my clients have said this works nearly just as well.

Motha Exercise Breakdown

Ab Wheel

I love ab wheels. They are great... but you have to make sure you engage your abs in the right way or you'll end up feeling it in your back.

Step 1

Put your knees on something soft so you don't hurt them.

The wheel is right under your chest.

Step 2

Roll out as far as you can.

Your goal is roll out all the way until you're practically kissing the ground.

But here's the caveat... only go as far out until your feel your back arching... if it arches at all. This is when you're core starts to disengage. I'll talk more about this in a second.

Step 3

Hold your core in tight and pull your body back in until you're in the start position.

Here's the deal about doing the ab wheel exercise.

form tip

I like to breath all my air out of my lungs as I go out to full extension. Try this...

As you roll out... slowly breath air out and through your mouth. You'll naturally feel your core engage and tighten. Try to keep this squeeze going the entire time.

Think about pulling your belly button back to your spine as your core tightens. You don't want to crunch your abs too hard... you just want to hold them tight so they don't disengage.

This takes practice. Keep at it!

Ab Wheel Modification

Kindal in the core engaged part of the plank rockers with her shoulders behind her elbows. Her core is fully pulled in and tight.

Kindal pulled into the position of being over her forearms in the rocker. This is where the core is not has engaged and you actually use your arm muscles a lot more.

If you don't have an ab wheel of you find you don't have the strength yet...

Do plank rockers instead. This is a great exercise.

Step 1

Get in a forearm plank. Pull your core in tight.

Make sure your forearms are on a mat.

Move your shoulders back so they are behind your elbows to start.

Step 2

Hold your body tight and pull with your forearms.

You will rock your body so your shoulders are right at or over your hands.

Just rock back and repeat.

Make sure you focus HARD on keeping your body tight.

Alligator Walks

Kindal is about to start the forward walk of the alligator walk. This is where you need your core pulled in very tight because you have to drag your legs.

Kindal pulling her lower body using her core as the connector. This is very difficult to do and requires holding your core in tight.

After walking about 4 to 6 steps with her arms Kindal is at the top and can now grab a little break as she walks backwards. Going back is not nearly as hard.

This is a very tough and intense ab exercise.

But it's also insanely intense on your wrists so make sure you listen to your body.

Step 1

Get in a top of pushup plank.

Put your feet on sliders.

Step 2

Keep your body tight and straight.

Walk your hands back about 4 to 6 big steps. This is the easy part.

Step 3

Crunch your abs hard and walk your hands forward 4 to 6 big steps.

You have to drag your legs behind you. This is where you'll feel your abs light up like crazy. It's incredibly intense.

For this workout 1 rep is walking back and forward.

Alligator Walk Modification

Kindal in the top of a pushup position with her feet on sliders. Notice how her shoulders are past her hands a little.

Kindal presses into the ground and using her arms and core she pushes her hips to the sky. Her legs stay straight the entire time.

I want you to do pike ups.

Step 1

Get in a top of pushup plank.

Put your feet on sliders and hold your body tight.

Step 2

Crunch your abs and keep your legs straight.

Pull from your abs as you push your hips high into the sky and your feet slide closer to your hands.

Get your feet as close as you can to your hands while keeping your legs straight.

Then return to normal and repeat.

This is a tough core exercise but a lot more manageable than doing alligator walks.

Superwoman Pulses

Kindal on her stomach in a relaxed position before she starts the superwoman pulse.

Kindal at the top of the superwoman pulse and she uses her back muscles and shoulders to pull herself off the ground.

This exercise will work your erector muscles in your back.

Step 1

Lay on your stomach on a mat with your arms reaching out in front of you.

Step 2

Use your back muscles to lift your upper body a couple inches off the ground and your thighs a couple of inches off the ground.

Then just come back down and repeat.

Superwoman pulses are a little back bend and despite what you hear... your back is supposed to bend back.

Go Get Motha Done!

Go do this workout with me and let me know how you do.

I'm curious if you tried the alligator walks. These are so tough... but a lot of fun too. Remember to listen to your wrists.

If you enjoy my little 5 minute Fit Finisher workouts... you would love working out with me daily.

My premium program is called Fit Women's Weekly LIVE .

Every day I LIVE stream three workouts...

A full 60 minute workout
A 30 minute express workout
And a 30 minute coaching session

You can workout with me and talk to me during the workouts.

I record every workout so you can do the workouts when you want to. Plus you can still talk to me when you're doing a recording... I'll always message you back.

There is a catch though...

Membership for this group is maxed out at 300 women.

I keep membership small so I can talk to my members and really help them hit their goals.

Go learn more about the group and join if there are spots available .

Thanks for doing this workout and I can't wait to hear from you.

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