Workout Synopsis:

This is an abdominal workout routine. This should take about 15 minutes and hit all the major abdominal muscles.

Higher Reps - Due to the type of muscle fibers in your abdominals higher reps will be used.

Rectus Abdominis - This is the "6-pack" muscle group of your abs. The main function of the rectus abdominis is to pull the rib cage and the pelvis together.

Transversus Abdominis - This is the deepest muscle layer not seen from the outside of the body. They are used to stabilize your trunk and contain the organs.

External and Internal Obliques - The primary function of this muscle group twists and turns your body. The external and internal oblique work in conjunction of each other, when one the right external oblique and left internal oblique contract you torso will twist to the left.

Workout

4 Sets *exercises to be perform one after another

Exercise 1: 15 V-Ups
*elevate your shoulder blades and hips off the ground every time

Exercise 2: 20 Pulse-Ups

Exercise 3: 30 Bicycles
*focus on the twist of your torso with every knee to elbow‍

Exercise 4: Plank 45 Seconds
*from your elbows hold your body straight

1 Minute of REST

Additional Tips

You should be able to make it through this routine and it will become increasingly more difficult which each set.
If 4 sets are too difficult drop the sets to fit your level.
If the V-Ups are too difficult start with regular Ab Crunches and work your way up to V-Ups.
If you cannot hold the plank for 45 seconds, it is ok to take breaks during the 45 seconds.

Visit Life in Motion Fitness article for more information on building your abdominals.