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Your Morning Ab Workout for Flat Abs All Day

Chances are your abs look their finest first thing in the morning. Good news: You can help keep those 'morning abs' going all day long by starting your day off with this quickie abs routine. It combines resistance and metabolic training to spike your heart rate and help you burn a ton of calories both during and post-workout. Nike Master trainer and Barry's Bootcamp instructor Rebecca Kennedy demos how it's done. All you need are a pair of dumbbells and a kettlebell to get started.

Set 1

Double Rack Goblet Squat
Place dumbbells in between feet. Turn toes out 20 to 30 degrees. Tuck tailbone under, keeping abs tight and back flat. Squat all the way down, sticking hips out while picking up dumbbells.
Flip palms in, bringing dumbbells up to a rack position. Squat down, lift to stand, and return to starting position. Perform 10 reps.

Kettlebell Swing
Stand with feet slightly wider than shoulder-width apart with the kettlebell about a foot in front of body. Lightly grasp the kettlebell, tilt it back on its side, swing back between legs and then pop hips forward, keeping chest up and a soft bend in the elbows.
Squeeze glutes at the top. (Here's how to master the art of the kettlebell swing.) Perform AMRAP for 30 seconds.

Rest for 1 minute, then repeat those two drills again.

Set 2

Rack to Overhead Split Squat with High Knee
A Start in a lunge position with dumbbells on either side of front foot. Hinge forward with a flat back to pick up dumbbells. Flip palms in and bring them to a rack position. Press dumbbells overhead with palms facing in.
B Stand onto front leg and drive rear leg up into a high knee. Slowly step back into the lunge, lower dumbbells to rack position, and return to start. Perform 5 reps, then switch sides.

Mountain Climbers
A Start in a plank position.
B Keeping core tight, alternate driving knees in towards chest. Try not to touch foot to floor in the contracted position. Perform AMRAP for 30 seconds.

Rest for 1 minute, then repeat those two drills again.

Set 3

Turkish Getup
A Start in fetal position facing the right, with hands grabbing the kettlebell handle next to you. Roll onto back, and, holding kettlebell in right hand, press arm straight above shoulder.
B Bend right knee with foot flat on the floor, and extend left arm and leg on the floor. Tilt the right knee in and roll onto left elbow, keeping kettlebell pressed above shoulder.
C Raise from left elbow to left hand. Push hips up in a reverse plank position, pressing into right foot on the floor. Step your left leg through and land on knee to form a kneeling lunge.
D. Press through right leg to stand, while holding kettlebell directly over shoulder. Reverse the steps to return to start. Perform 5 reps, then switch sides. (Here's more on how to master the Turkish Getup.)

Breakdancer
A Start in a deep squat position with hips below knees and heels lifted. Place palms flat on floor in front.
B Kick left leg through to the right side, balancing on left arm and right foot and extending right arm. Return to position with palms on floor, and repeat on opposite side. Perform AMRAP for 30 seconds.

Rest for 1 minute, then repeat those two drills again.

Set 4

Around the World Transverse Squat
A Start standing with feet together. Hold kettlebell at chest level, grabbing onto the body, not handle. Twist the bell towards the right to circle head, elbows up.
B Pivot to the right and step sideways into a squat position. Bring bell to right hip, keeping core tight. Return to start, then repeat on opposite side. Alternate, performing 5 reps on either side.

Bicycle Sprints
A Lie face-up on the floor, hands behind head and legs extended.
B Alternate bringing opposite elbow and knee in towards each other, lifting entire back off the floor and hovering feet above floor during the entire movement. Perform AMRAP for 30 seconds.

Rest for 1 minute, then repeat those two drills again.

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