 teaching you the movements. So first we have a strength part. We're going to do some push-ups and after that we're going to do an up workout. So first we're going to start with the strength. We're going to do four sets of 10 to 15 reps of push-ups with one minute of rest in between. The push-up goes as follows. Put your hands on a knee to your shoulders. Go stand in a plank position. Go down with your arms next to your body and push yourself up. If that is too hard you cannot do 10 to 15 reps in that position. You can also do it on your knees. So go in a plank position on your knees. Same with the hands and go down and go up and do it 10 to 15 reps in that position. So after every set we're going to have one minute of rest and we're going to do four sets in total. So are you ready? Grab a yoga mat. Grab a towel. Put it on the floor for your knees and for your hands and then we're going to start with the first set. So 10 to 15 reps. I'm going to do 10. If you want to do more that's fine. Keep it between 10 and 15. 13, 14, I don't care. Choose the number that you can do for the four sets in total. So here we go. There we go. One, two, three, four, five, six, seven, eight, nine. So going to wait until I press one time for a minute so you can finish your 15. And there we go. One minute of rest. So keep your body nice and straight. Keep your head hips in line with the body. So no going down or but going up. Go all the way down and go all the way up. Shake out those arms. 30 more seconds of rest and then we're going to do the next set. 20 seconds, 10 seconds. So for the scale version I will show you. Go for your knees, five seconds. Keep doing the normal version if you can. And here we go. One, two, three, four, five, six, seven, eight, nine, ten. I will wait again so you can finish your 15. Here we go with one minute of rest. So you have two options. The hard one or the easier one on your knees. Make sure you keep the set unbroken so no rest in between. So 30 more seconds of rest. Shake those arms. Two more sets to go and then the strength part is over. So 15, get ready. In five, four, three, two, one. Here we go and let's stand. I will wait so you can finish everyone on your own tempo and here we start with one minute of rest. So three sets done. One more to go. Keep your technique the same in all four sets. I know when it gets hard your technique is going to go bad. Hopefully it will not and keep your back nice and straight, arms near your body alongside your body. So nothing like the T position but here and then we won't have any injuries. So one more set. Ten seconds. I'm going to show you the skill version again. You can just do on your toes or on your knees. Two, one. Here we go. One, two, three, four, five, six, seven, eight, nine, ten. So here we go. We did our strength part and now we're going to do the ad part. So what we are going to do, we are going to do four rounds of four exercises. The first one is going to be sit up. So you can sit on your bum with your feet. Against each other, the bottom. You're going to lay down, tap the ground behind you, swing up with your arms and set your toes. So I'm going to sit like this, swing, swing with your arms and set your toes. We're going to do that 15 times. After that one we're going to go lay down, put your hands underneath your bum, shoulders off the ground, legs straight, go up and go down and stay just above the floor. So that's one, two, three, like that. So that's the second exercise. The third one. We go in a plank position and we tap the shoulder with your hand. So with your left hand you touch the right shoulder and the other way around. We're going to do that 20 times. Tapping the shoulder is one, so one, two, three. And then the last one. We go into a side plank. It's called a side plank rotation. Put your hands up in the air, go underneath, reach as far as you can and go back up. It's really difficult with balance sometimes. So like that, 10 times on this side and then we switch sides and you do it all on the other side. Keep your body nice and straight so no hips going down, nice and straight. Reach and reach out. All the app exercises you do nice and controlled and slow. No rushing the movements because we want to engage the abs and if we hurry through the movements we don't get the results we want. So we're going to do four rounds. We're going to do 15, 15, 20 and 10 each time, so 20 in total. And then we're going to do it four rounds. After every round, after each round we're going to have some rest, like maybe one and a half minutes and then we're going to do it again. So are you ready? We're going to start with 15 sit-ups. So we're against each other and there we go. So 13, 15. So first exercise done. We go to the next one. Hands underneath your bum, shoulders from the ground, feet in the air. One, two, 15. So next we're going to do the plank touches. So go in your plank position. One, two. Good exercise done. We go to the next one. Plank side rotations. Go in your plank position. Up, reach. One, two, three. Nice and controlled. Four and that's done. On the other side, two and that's done. So one and a half minutes of rest and then we go to the next one. So three more rounds. First one done. Very good. And we just gotta wait one minute and 15 seconds. Breathe in and out. Get your heart rate down and prepare for the next set. So with abs it's very important that you do the movement slow, steady and controlled. So don't rush through the reps. Just take your time and then we get the best results. So 40 more seconds and then we start with the sit-ups again. 15 sit-ups to be exact. If you prefer this way that's also fine but in CrossFit we do it with the feet against each other. But it doesn't really matter. Pick the one you like best and do that one. So 10 more seconds and then we're gonna start with the second set. This ab workout. So here we go. Two, one and there we go. Just perform the movements on your own tempo and I will wait in between movements for a little while so everyone can finish. I'm at 11 so I'm at 15. Wait a little bit so everyone can finish and we go to black brazes. So hands on your bum, shoulders up the ground and here we go. One, two, 15 of these. 15. Next one, blank shoulder taps. Wait a little bit longer. Are you ready? And here we go. 20. Yeah you're ready for the next one? Blank partitions. So go stand in blank position and reach all the way back. Raise your abs. Switch side. Here we go. And that's 10. So one and a half minutes of rest starting now. Down with the second round of the four. So halfway done. Two more to go and then the workout is finished. If you are doing a longer time or less time over the movements that's fine. Just do it on your own tempo and then everyone can have a great workout. One more minute. Then we're going to start with the sit-ups again. So as I said, two more rounds and then the workout is over. And then we trained our abs and our push-ups. So 30 more seconds. So I crossfit. We usually start with a warming up, then we do a strength or skill part and after that we do a workout. This time we just started with a strength part and now we're doing the workout part. Five, four, three, two, one. And here we go again. So sit-ups. 15 of those. Tap all the way behind your hand and all the way to your toes. So I did 15. Next exercise. Black raises. And there we go. So one, two, keep your legs nice and straight as you can. 12, 13, 14, 15. So the second exercise is done. I'm going to do the third one. Flank dips. 20. So last exercise reduced around. Shoulder of the plank rotations. Here we go. 10, next. 10 on the other side. And the 10. Here we go. One and a half minutes of rest. So there's the third round. One more to go. And then we're all done. Some of the exercises are too hard for you or the reps are too much. Skill them down. Do instead of 20 or 15 reps, 10 or any amount that you are comfortable with performing. If the leg raises are too hard, bend your knees, go down, go up, go down, go up. The same way as we do with the straight legs. Only bend your legs a little bit. If the shoulder taps are too hard, just stay in the plank position for the amount of time we are doing the shoulder taps. The sit-ups are too hard. Skill the reps down. So do instead of 15, 10. And if two rotations are too hard, stay in the side plank. So don't rotate, but only stay in the plank position. So here we go again. Last round. Here we go. One, two, 15 reps. Sit down. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. Swing there with those arms. Again, I'll help you up. Here we go. With the legs, hands underneath your bum, shoulders off the ground. And here we go. One, two, skilled version. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. So two more exercises. So shoulder taps in the plank position, skill position. And if you can, tap your shoulders. 4, 5, 6, 7, 8, 9, 10. One more exercise to go. Side plank rotations. So skilled. Just hold the plank like this, hips nice in line. And if you can, rotate. 1, 2, 3, 4, 5, 6, 10. On the other side. 2, 3, 4, and that's 10. Good job, everyone. You enjoyed this strength and effort workout. I hope to see you next time. Enjoy the rest of your day and bye-bye.