{"version":"1.0.0","segments":[{"startTime":5.34,"endTime":8.79,"body":"What's up my fitness family"},{"startTime":5.34,"endTime":8.79,"body":"Brent Kasmer here with BK PT and"},{"startTime":8.79,"endTime":15.06,"body":"I have a five minute workout for"},{"startTime":8.79,"endTime":15.06,"body":"those abs baby. So it's a five"},{"startTime":15.06,"endTime":19.08,"body":"minute quick little blast"},{"startTime":15.06,"endTime":19.08,"body":"workout mini workouts is kind of"},{"startTime":19.08,"endTime":21.99,"body":"where it's at right now people"},{"startTime":19.08,"endTime":21.99,"body":"love doing these just a little"},{"startTime":21.99,"endTime":24.0,"body":"extra time in the day want to"},{"startTime":21.99,"endTime":24.0,"body":"knock it out and not feel"},{"startTime":24.0,"endTime":27.78,"body":"stressed that you have to do"},{"startTime":24.0,"endTime":27.78,"body":"three hour workouts. So this is"},{"startTime":27.78,"endTime":30.51,"body":"for your abs to the cable"},{"startTime":27.78,"endTime":30.51,"body":"machine. You can use bands as"},{"startTime":30.51,"endTime":34.05,"body":"well, but right now and then the"},{"startTime":30.51,"endTime":34.05,"body":"cables right? If you haven't yet"},{"startTime":34.05,"endTime":40.14,"body":"subscribed, what are you waiting"},{"startTime":34.05,"endTime":40.14,"body":"for? All right, stop, subscribe,"},{"startTime":40.17,"endTime":43.62,"body":"mash notification bell, show me"},{"startTime":40.17,"endTime":43.62,"body":"some love, give me some likes,"},{"startTime":43.8,"endTime":46.41,"body":"and we're gonna crush this"},{"startTime":43.8,"endTime":46.41,"body":"workout. So it's five minutes,"},{"startTime":46.41,"endTime":48.72,"body":"I'm gonna set a timer real"},{"startTime":46.41,"endTime":48.72,"body":"quick, hit the five minute"},{"startTime":48.72,"endTime":52.26,"body":"thing. We're gonna go through"},{"startTime":48.72,"endTime":52.26,"body":"four exercises in the cables."},{"startTime":52.29,"endTime":56.82,"body":"Let's do it. Alright. So we're"},{"startTime":52.29,"endTime":56.82,"body":"gonna start off with 10"},{"startTime":56.85,"endTime":61.41,"body":"crunches. So 10 crunches, so"},{"startTime":56.85,"endTime":61.41,"body":"you'd have the cables,"},{"startTime":61.41,"endTime":67.68,"body":"dumbbells, whatever behind you,"},{"startTime":61.41,"endTime":67.68,"body":"and you're just crunching up to"},{"startTime":70.14,"endTime":70.77,"body":"four"},{"startTime":79.92,"endTime":83.79,"body":"we're gonna hit him high, we're"},{"startTime":79.92,"endTime":83.79,"body":"gonna hit those obliques. So"},{"startTime":83.79,"endTime":87.63,"body":"this is going to be a pile of"},{"startTime":83.79,"endTime":87.63,"body":"press with a twist. So you'd"},{"startTime":87.63,"endTime":91.98,"body":"want to come out far enough to"},{"startTime":87.63,"endTime":91.98,"body":"where your arms extended and you"},{"startTime":91.98,"endTime":95.37,"body":"have good tension on it. PAL of"},{"startTime":91.98,"endTime":95.37,"body":"pressure gonna add I mean,"},{"startTime":95.37,"endTime":99.87,"body":"you're gonna hold the cable DME"},{"startTime":95.37,"endTime":99.87,"body":"or cables or bands in front of"},{"startTime":99.87,"endTime":103.5,"body":"it right your chest, press it"},{"startTime":99.87,"endTime":103.5,"body":"straight out, and just twist"},{"startTime":103.5,"endTime":106.65,"body":"right back to that center point."},{"startTime":103.5,"endTime":106.65,"body":"It's going to be tugging on you."},{"startTime":107.4,"endTime":112.8,"body":"Okay, just try to stay in that"},{"startTime":107.4,"endTime":112.8,"body":"same plane the whole time."},{"startTime":114.12,"endTime":129.36,"body":"Working those obliques is"},{"startTime":114.12,"endTime":129.36,"body":"spinning around other side"},{"startTime":130.019,"endTime":135.209,"body":"all right Ah"},{"startTime":145.68,"endTime":162.57,"body":"Oh 678 10 A panicked, did you"},{"startTime":145.68,"endTime":162.57,"body":"see that. So grabbing the handle"},{"startTime":162.57,"endTime":166.77,"body":"again and stand up hand on the"},{"startTime":162.57,"endTime":166.77,"body":"head and working on this side"},{"startTime":166.77,"endTime":177.69,"body":"over here. Nice and tall keeping"},{"startTime":166.77,"endTime":177.69,"body":"those shoulder blades back so if"},{"startTime":177.69,"endTime":182.43,"body":"you're using a ban, make sure"},{"startTime":177.69,"endTime":182.43,"body":"you walk out as far as you need"},{"startTime":182.43,"endTime":183.96,"body":"to get the tension you need"},{"startTime":196.11,"endTime":198.51,"body":"you always want to make sure you"},{"startTime":196.11,"endTime":198.51,"body":"adjust that body and make sure"},{"startTime":198.51,"endTime":201.75,"body":"you're feeling it where you're"},{"startTime":198.51,"endTime":201.75,"body":"supposed to feel it"},{"startTime":210.3,"endTime":217.08,"body":"so as you saw we have cable"},{"startTime":210.3,"endTime":217.08,"body":"crunches cable power press with"},{"startTime":217.08,"endTime":222.96,"body":"a twist. We had cable sidebands"},{"startTime":217.08,"endTime":222.96,"body":"and now for those lower abs."},{"startTime":223.02,"endTime":226.8,"body":"We're gonna do knee and so on"},{"startTime":223.02,"endTime":226.8,"body":"the past you can set a dumbbell"},{"startTime":226.8,"endTime":227.91,"body":"up if you need to."},{"startTime":233.28,"endTime":235.5,"body":"Oh yeah"},{"startTime":246.57,"endTime":255.99,"body":"right back to the top make sure"},{"startTime":246.57,"endTime":255.99,"body":"you're breathing out as you"},{"startTime":255.99,"endTime":266.19,"body":"crouching up. Second, that"},{"startTime":255.99,"endTime":266.19,"body":"stomach and your spine right"},{"startTime":266.19,"endTime":269.13,"body":"into that palette twist. So the"},{"startTime":266.19,"endTime":269.13,"body":"good thing is with the flex"},{"startTime":269.13,"endTime":279.9,"body":"lines. I can add weight just by"},{"startTime":269.13,"endTime":279.9,"body":"the touch of the button nice and"},{"startTime":279.9,"endTime":281.22,"body":"tall that's fine."},{"startTime":293.519,"endTime":294.689,"body":"Feel so good."},{"startTime":317.16,"endTime":321.33,"body":"right to the side bands got"},{"startTime":317.16,"endTime":321.33,"body":"always talk to yourself during"},{"startTime":321.33,"endTime":324.99,"body":"these so you want to make sure"},{"startTime":321.33,"endTime":324.99,"body":"that you're moving fast enough"},{"startTime":324.99,"endTime":332.31,"body":"the group's it's only five"},{"startTime":324.99,"endTime":332.31,"body":"minutes we're gonna get those"},{"startTime":332.31,"endTime":337.68,"body":"leg lowers her leg is also"},{"startTime":332.31,"endTime":337.68,"body":"anyways"},{"startTime":357.48,"endTime":358.2,"body":"last one"},{"startTime":359.1,"endTime":362.52,"body":"knee ins so what I use here's"},{"startTime":359.1,"endTime":362.52,"body":"one of those ankle straps just"},{"startTime":362.52,"endTime":366.0,"body":"made a loop big enough for my"},{"startTime":362.52,"endTime":366.0,"body":"feet to fit in. Oh Baby"},{"startTime":381.839,"endTime":385.829,"body":"All right, so if you're looking"},{"startTime":381.839,"endTime":385.829,"body":"to get a mini workout in five"},{"startTime":385.829,"endTime":388.889,"body":"minutes abs, whether it's at the"},{"startTime":385.829,"endTime":388.889,"body":"beginning of your workout and"},{"startTime":388.889,"endTime":391.739,"body":"your workout, just get that core"},{"startTime":388.889,"endTime":391.739,"body":"rocking and rolling is a great"},{"startTime":391.739,"endTime":396.359,"body":"little five minute core AB"},{"startTime":391.739,"endTime":396.359,"body":"video. Help you get that six"},{"startTime":396.359,"endTime":399.749,"body":"pack help you really get a"},{"startTime":396.359,"endTime":399.749,"body":"strong core working in from all"},{"startTime":399.749,"endTime":403.679,"body":"the angles getting your top"},{"startTime":399.749,"endTime":403.679,"body":"lower obliques. So hopefully you"},{"startTime":403.679,"endTime":406.919,"body":"guys enjoyed it. And definitely"},{"startTime":403.679,"endTime":406.919,"body":"if you haven't yet subscribe"},{"startTime":406.919,"endTime":410.159,"body":"subscribe smash that"},{"startTime":406.919,"endTime":410.159,"body":"notification bell and I will see"},{"startTime":410.159,"endTime":411.659,"body":"you in the next video."}]}