SIX PACK ABS IN 15 MINS

EVERYTHING TO KNOW: MY LOWER-ABS CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 4 exercises, take no more than a 1-2 minute break and then repeat the 4 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on your lower ab area when performing these workouts!

TIP* Breathing correctly during each and every rep of these workouts is VITAL to getting the most out of the movements. You need to make sure you are exhaling as much as you can whenever your are putting stress on your abs and crunching, or tensing the muscles. You want to feel a BURN. If you don't feel the burn, then you aren't doing the correct workouts. Don't forget, proper diet is a KEY part to getting the mid-section you want! I incorporated the CARDIO MOVEMENTS in between each workouts again to blast your lower-ab area and burn fat! 

BEGINNERS for this EXERCISE CIRCUIT: 1-3 ROUNDS
ADVANCED for this EXERCISE CIRCUIT: 3-4 ROUNDS

WORKOUT 1- LEG-RAISED CIRCULAR MOVEMENT 

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.
• Point your toes and make a clockwise circle motion with both legs for 5 reps, and at the end of your 5th rep, reverse the motion to counter-clockwise and complete 5 more reps.
• Complete 6 reps of the leg-raised circular movements, 6 clockwise and 6 counter-clockwise, and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 2- LEG-RAISED FLUTTER KICK

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground (DO NOT POINT YOUR TOES) and start by raising 1 of your legs in the air slowly but higher than a normal leg raise. 
• While breathing out and tensing your abs, alternating each leg in the air with high and concentrated leg raises.
• Complete 20 REPS EACH LEG and finish off with your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 3- LEG-RAISED CONCENTRATION CRUNCH

• Lay down with your legs straight out, then lift your head and shoulders up and put your weight on your elbows with each palm facing the ground by your hips.
• With your feet together, lift and pull your knees to your chest, exhaling as your crunch in, and inhaling as you bring your legs back out.
• Really concentrate on your breathing for these to really get a great burn and work the lower core of your abs.
• Complete 15 REPS of this exercise and finish off with your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 4- LEG RAISED JACKKNIFE CROSSOVER                       

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.
• Bring one knee in like you did a "Jackknife" into your pool, but just don't grab your knee.
• When your knee is bent and you are looking at your thigh, simultaneously cross your bent leg over your extended leg and then switch legs and do the same thing.
• Complete 12 REPS EACH LEG (24 TOTAL) of the JACKKNIFE LEF LIFT CROSSOVERS and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

MY HEALTHY BREAKFAST IN 4 MINUTES

WHAT YOU WILL NEED FOR YOUR OMELETTE

2-3 EGGS WHITES

ANY VEGETABLE(S) OF YOUR CHOICE

ANY CHEESE(S) OF YOUR CHOICE

2 SEC. POUR OF SKIM MILK

TIP* Pour a little milk into your liquid egg mixture before you put pour it onto the pan and beat well (with a whisk or fork). The milk (I recommend using milk, some people use butter) will help fluff the eggs. Omelette's are good with all types of ingredients, the list is very long. I personally love chicken and want as much protein in the morning as possible so I chose to use grilled chicken, spinach, onion, peppers & mozzarella cheese. For dieting, weight loss, muscle gain, and meal prep (to name a few) egg whites are the BEST option. They are a great source of protein, and a very nutritious and health beneficial superfood to give your body after you wake up.

STEP 1 - THE PREP

• Set your oven to BROIL, mine was at 525 Degrees Fahrenheit
• I recommend dicing your ingredients because the more pieces the more you can spread out. 
• If you use chicken, make sure it is cooked already!
• Have your egg mixture with the ingredients all in the same area and close to the stove when you turn it on.

STEP 2 - THE FUN PART

• Whatever pan you use (I used a Cast-Iron Pan) make sure it's greased up, I HIGHLY recommend VIRGIN Olive-Oil if you don't use an olive-oil spray!
• Set your stove-burner on medium to high heat, wait about a minute and pour your mixture into your pan. 
• Wait about 2-3 minutes then grab the pan and lift it up a little bit to see if the egg is cooking and taking a circular shape as it covers the whole bottom of the pan.
• Once you determine that the egg is cooking nicely you know it's time to get your ingredients in.
• If you are going to use cheese, I recommended shredded, this way it is easier to spread on top prior to placing the pan in the oven to broil. 
• Keep it in the broiler about 2-3 minutes but keep an eye on it. 
• When you pull it out of the broiler, it should look like you made a egg pizza! I would honestly just eat it like that if it were up to me!

STEP 3 - PRESENTATION, HIGH-FIVES

• Make sure you are wearing kitchen mittens before you take the pan out of your oven!
• If you have a non-stick pan, or you greased your pan just shake the pan a little bit while tilting the pan and let the  egg slowly slide off and as it is about halfway off turn your pan so the egg forms to a half-moon shape.  
• Proceed to throw any spices on top of the egg, maybe spread some salsa over it, ketchup, etc. Enjoy!

*Please let me know on YouTube/Instagram/Twitter what you guys think about my video! Just HASHTAG #BRETTCAP or #BRETTCAPFITNESS to share your cooking experience and any ideas you might have for the way you want to make your omelette's! All the feedback is appreciated, as always! Thanks guys!