 Welcome everyone at the Thomas University Sports Center 10-Minute App Attack. Today we're going to train only abs. Make sure you have a yoga mat or a towel. Something to bring for yourself. And if you want to use weights, be creative. Like this bottle full of water. We're going to start in a high plank position. With 30 seconds of mountain climbing. You guys ready? Let's do it! Try to go as hard as you can. But remember, this workout lasts for 10 minutes. So we need energy. Try to keep tension in your core. Hands right underneath your shoulders. Now on almost there. Five. Four. Three. Two. One. 10 seconds rest. And in those 10 seconds you move around. Hands down in the ears. Deep breath in. 30 seconds of crunches. Here we go. Remember to not pull your leg. Only bring the shoulder blades up a bit. Short. And powerful. 10 seconds left. Entry. Two. One. 10 seconds rest. We bring the hands underneath the butt. Raise the feet up in the air. Entry. Two. One. Leg raises. Try to make that move nice and big. Try to breathe in every time you come up. And breathe out when you let those legs go down. Entry. Two. One. Knee on the floor. Get your bottle of water if you want to use weights. We're going in for sit-ups. Entry. Two. One. Let's do it. Try not to swing your arms with you. We want to bring this move from the floor. Nine. Seven. Six. Five. Two. One. Let's put that bottle down. Return back around. Get ready. Four, one minute flight. Entry. Two. One. Here we go. Remember for your flight, no bucks in the air. No bellies on the floor. Nice and mid. If it's too heavy for you, remember that you can always come down on the knees. If it's too easy for you, also an option, get one foot up the floor. You're almost halfway there. So how do you do it? 30 seconds left. Try to make sure you keep that tension on your belly. Nice and tight. 15 seconds. Ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Let's go. We have a 30 second break. You can use that break. To breathe a little. To take upon a sip of water. Ten seconds left. We lie down already. Feet white. Chin to the chest. Entry. Two. One. Kneel. Try to keep the speed high again. It's work. Come on, you can do this. We don't need a gym to stay fit. Entry. Two. One. Rest in the middle. Ten seconds. We get the hands in front of us. Like this. Knee taps in three. Two. One. Thirty seconds again. It's a small move. Let's try to stay very high speed in this one. Without a break. We go to the diagonal version. Right and left. Rest to the right. Again. Thirty seconds to work. Nice work, guys. Ten seconds to go. We go back. Two knee taps in three. Two. One. And we're ready to pull that chin back. Lift your shoulder blades at the back. And make that move nice and big again. Full on speed. We're going to feel that work. Ten seconds. Before we go to the knee taps. Straight ahead. Entry. Two. One. If you're having a tough time. Try to slow it down a little bit. And if you're in the right mood. Pick up the speed. Hold on. Fifteen seconds to go. You have one thirty second set to come. Entry. Two. One diagonal. Nice work, guys. You're almost at break here. Try to keep that speed high. Entry. Two. One. Hit your head down the rest. Stretch out all your way. Nice and low. Deep breath in through the ribs. Exhale to the body. You're going to really relax in this part. We're almost going in. For our next set. Ten seconds. Before we go to the full body roller. Roll up. Touch your toes. Come back. Entry. Two. One. Forty five seconds. Come on. Fifteen seconds to go. Nice work. Don't get distracted by the cats in the background. Entry. Two. One. Fifteen seconds of rest. Make sure you lie your hands underneath your boat again. For your second set. Back raises. Thirty seconds. Entry. Two. One. Here we go. And like I said before, room pepper. To keep watching your breathing. It's really easy if you're struggling. To boost your breath. Doesn't make it easier. At all. Entry. Two. One. Put your feet down. First bottle of water again. Entry. Two. One. Stand up. Nice work guys. If you want to train your arms a little bit at the same time. Can we come up? Push the bottle up. Your second option. If you want to go for a little bit extra of it. Four. Three. Two. One. Let's put the bottle down. We turn it around. Take that deep right in. We go in. Thirty seconds left. Put your hands down. Elbows underneath your shoulders. Entry. Two. One. It's only thirty seconds this time. Don't really try to do it on the toes. And once again, remember your option is to do that feet. On the knees. Always an option. Fifteen seconds to go. Hold on, hold on. Five. Four. Three. Two. One. To let go. Ten seconds to rest. We finish the workout. With forty seconds of mountain climbers. Entry. Two. One. Your spring to the finish line. If it's too heavy at this point, remember. You can also do it slow. But if you have the energy. Try to go full speed. To the end. Let's go now together. Ten. Nine. Eight. Seven. Six. Five. Three. Two. One. You made it. Nice work. We'll see you tomorrow for a new workout.