Tony Horton 10 Minute Trainer Iso

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Length
10 Minutes

Equipment
Yoga Mat (recommended)

Focus
Ab focused core workout using only body weight.

Review
This workout is the star of the entire series. If you have done Ab Ripper X from P90X or Abs Core Plus from P90X+ than you know that Tony Horton knows how to make one hell of a workout and this one is no exception. Get ready to feel a huge burn in your midsection, that won’t let up for 10 minutes. Apart from the front of the core, this one also works the back of the core, obliques and the hip flexors. This is the 10 Minute Trainer workout I get the most use out of, because it is an absolute burner. Plus, you really don’t need to work your abs out any longer than you do here, so an ab workout lends itself exceptionally well to the 10 minute format. This is not some beginner ab workout either, I find this one to be more intense that Abs Core Plus from P90X+, Beast Abs from Body Beast and Cardio Abs from Insanity.

The Exercises
This one breaks the mold a bit, in that instead of doing 10 moves in 10 minutes, we do 20 moves that last 30 seconds each. While, workout is ab focused, it does involve the rest of the core as well.

Exercise #1 – Cross Crunch

Start by lying on your back with your arms crossed over your chest. Your feet should be flat on the ground, so that your knees are bent.
For each rep crunch with your upper abs, to bring your head and shoulders off the mat, while simultaneously crunching with your lower abs to bring your knees into your elbows.
Keep a fist width distance between your chin and chest.
Do as many reps as you can in 30 seconds.

Exercise #2 – Bridge Crunch

Start in the same position as the Cross Crunch, except with your hands behind your head.
Do a regular crunch, keeping your feet on the ground and your chin off your chest.
When you get back to the bottom raise your butt into the air, creating a bridge straight from your armpits to your knees.
Keep alternating crunches and butt lifts until you reach 30 seconds.

Exercise #3 – Iso Bike

Start on your back with your hands behind your head, at the top of a crunch and your legs straight in front of you a couple inches off the ground
For each rep bend one leg and bring the knee in towards your head, while simultaneously crunching the oppposite elbow towards that knee, make contact if you can.
Hold the side crunch for a few beats and then crunch to the other side with your other knee and elbow.
Keep alternating until you reach 30 seconds.
Your shoulders, head and legs should stay off the ground for the entire time.

This move is done in X2 Ab Ripper from P90X2.

Exercise #4 – Speed Bike

This is the exact same movement as Iso Bike, except now we are going as fast as we can and not holdings the reps at the top.

Exercise #5 – Golden Gate

Lie on your back, with your arms on the floor at your side.
Keep your legs together and straight, a few inches off the ground.
For each rep, open them up like you are doing a split, then bring them back together and press your knees into your chest, then bring them back out and repeat.
Keep going through the open, close, in and out sequence, until you hit 30 seconds

Exercise #6 – Side Arm “O” Crunch

Turn to one side and start in a side arm balance position, so your hand is underneath your shoulder holding you off the ground and your other arm is extended above your head.
Your legs are extended out straight and stacked on top of each other, so the only things on the ground are 1 hand and 1 foot.
For each rep bend the arm and leg that are in the air and crunch the elbow into the knee, they should meet around your midsection
Make sure to keep your glutes and abs tight the entire time.

Exercise #7 – Side Arm “O” Crunch – Switch Sides

Switch sides and go for another 30 seconds.

Exercise #8 – Hip Lift Kick

Switch sides and start in the side arm balance position again, except this time rest your elbow on the floor directly under your shoulder so that your whole forearm is on the floor, and place the other hand on your hips.
For each rep bend the knee of the leg thats off the floor and bring it into your midsection, then kick with that leg so that your leg is at close to a 90 degree angle with your abs.
Then bring the leg back in, keeping the knee contracted and put it back out on top of the other leg.
Keep repeating the sequence for 30 seconds.

Exercise #9 – Hip Lift Kick – Switch Sides

Switch sides and go for another 30 seconds.

Exercise #10 – Plank “O” Crunch

Start in plank position (hands under your shoulders and back flat).
For each rep bring one knee towards the elbow on the same side, your leg should be turned out, so that it is not coming underneath your body but up along the side.
Turn your head to look to the side you are crunching on.
Keep alternating legs until you hit 30 seconds.

Exercise #11 – 3-Point Plank Crunch

Start in plank position, lift one foot a few inches off the ground and do not let it touch down for the entire 30 seconds
For each rep, bring the knee of the raised leg in towards the elbow on the same side, then while still contracted push it across your body towards the opposite elbow, then extend it back behind you without the foot touching the floor. This time do not turn the leg out but bring it up directly beneath your body.
Keep repeating the sequence for 30 seconds.

This is like the Sphinx Plank Crunch from X2 Core, except you are in high plank.

Exercise #12 – 3-Point Plank Crunch – Switch Sides

Switch which foot is off ground and go for another 30 seconds, using the other leg.

Exercise #13 – Lolasana

Start in plank position
For each rep bring, step one foot in towards your body so that the knee is contracted, then pull the other knee in towards your rib cage without the foot touching the floor and go back to plank.
Keep alternating which foot your stepping in and do as many as you can for 30 seconds

This exercise is like the 1/2 Lolasana in P90X2 Balance + Power.

Exercise #14 – The Dawn

Start in a low plank, so that your elbows are under your shoulders and your forearms are completely on the ground.
For each rep, without moving your hands and feet go into a downward dog position, pushing your pelvis in, while arching your back
Then go into an upward dog position, tucking your pelvis into your elbows and bringing your chest up so that your back moves in the opposite position.
Keep going back and forth until you hit 30 seconds.

Exercise #15 – Mountain Climber

Start in plank with your hands under your shoulders.
For each rep, step one foot into your body, so that your knee bends and your foot is on the floor while keeping the other foot back, and then step the foot back out to plank
Keep alternating which foot you are stepping in
Go slow for 10 seconds, then medium speed for 10 seconds, and then sprint for the last 10 seconds

If you have done Insanity you know this move very well.

Exercise #16 – Superman Crunch

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Start in superman position, lying on your stomach with your arms extended off the floor in front of you and your legs extended off the floor behind you, like you are flying through the air.
Get as much height as you can with your arms and legs, you should feel it in your lower back
For each rep turn your body over so that you end up on your back and crunch with both your legs and head, so that your head meets your knees, then turn your body and go back into superman
Keep going back and forth between superman and crunches until you reach 30 seconds

Great exercise for both the back and the front of the core.

Exercise #17 – Tick-Tock Lift

Start by lying on your back, with your arms on the floor at your side.
With your legs and feet together, lift them off the ground as high up in the air as you can, with your butt still on the ground.
For each rep swing your legs to the lift and then to the right, like a metronome (or abrinome) and then do a heels to the heaven, by pushing your legs as high as you can by pushing your butt of the ground.
Keep repeating the sequence until you reach 30 seconds.

This is basically a combination of Aberinome from X2 Ab Ripper and a Heal to the Heaven from Ab Ripper X.

Exercise #18 – Peek-A-Boo

Start by lying on your back with your hands behind your head, lift your shoulders off the ground so that you are in a crunching position, keep your upper body stationary like this throughout the exercise.
Lift your legs together into the air and for each rep open your legs, like you are doing a split in the air and then bring them back together.
Repeat for 30 seconds.
Make sure your legs and shoulders never touch the floor.

Exercise #19 – Scissor Crunch

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Start by lying on your back, with your hands behind your head.
Lift your legs, so that they are a few inches off the ground.
Then scissor your legs, by bringing one leg as high as you can, while leaving the other leg just a few inches off the ground, try to get as much separation as you can
Keep both legs straight
While in the scissor position do a crunch, then switch legs and crunch again
Keep alternating legs on the scissor until you reach 30 seconds.

Exercise #20 – Scissor Lift

Start by lying on your back with your legs extended straight in front of you and your arms extended behind you, with everything on the ground
For each rep lift one leg straight off the ground as high as you can while simultaneously crunching up and scissoring the arms around the leg
Keep alternating which leg you are bringing up and go as fast as you can for 30 seconds

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This is a less intense version of the Scissor Climber from Abs Core Plus in P90X+.

Yay! You did it. I guarantee if you got through that without breaks you are feeling the burn.