Physical Challenge: Try the Kenyan Marathoners 45 Minute Ab Workout 

forearm plank x 1:00 side plank R/L x 1:00 reverse plank 1:00 x 2 bent knee v-sit Russian twists 1:00 bent knee v-sit leg bicycles 1:00 bent knee v-sit - extension x10 10 sec rest - rowing x10 10 sec rest - bicycle ext x10 10 sec rest - side ext x10 10 sec rest - side ext hold 10 sec hold R/L - arms-legs ext hold x 10 sec supine - bridge x 20 - single leg bridge R/L x 20 supine - alt leg raises x 20 - straight leg raises x 20 - scissors x 20 - U-leg raises x 20 side plank - thru planks x 20 - hip dips x 20 - side plank hold x 20 sec x 2 supine - reverse crunch x 20 - single leg reverse crunch R/L x 20 - reverse crunch x 10 - single leg reverse crunch R/L x 10 side lying - clamshell x 20 - horizontal hold x 20 sec - leg circles both directions x 20 - running circles x 20 - horizontal hold x switch sides prone - superman x 5 sec x 10 - superman kicks x 20 - superman scissors x 20 - alt superman rotation x 20 - hands behind back x 10 - alt superman arm leg raise x 20 - arm leg swimmer x 20 sec babies pose x 20 sec cat-cow pose x 20

I have doing this from 7months 2 times a week and now my core is very strong

Thank you so much for this, really interesting rare footage.

More a full body workout! Crazy will do this from now on 2 times a week! 🔥

Thank you! That’s great!

No mercy workout, really showed my weaknesses haha. Thanks for sharing!

Thank you!

Thank you.

Top! Thanks for this. 🏃

Thanks for filming, incredible. I splittet ist for my first time

The best core Training ! I make this in Brazil 🇧🇷

been doin this every other day love it!!

Thank you so much! Just what I needed for my sub 1:25 half marathon!

i smile at the time like this girl ,i felt that pain too

29:30 that’s what kills me the most. The single leg toe touches.

Wow how hard is that haha only did half for my first go what an amazing workout ❤

GOLD

Im will do this at Kuala Selangor

This is what i call.. Unleasing the kenyas.

That’s crazy long, it’s definitely an endurance focused work out to keep working endurance when your bones can’t take any more hours of running for the week.

I died.

Great footage! Really they do this EVERY day?

good

I really felt that "oh shit" at around 30th minute

Jay hind sir

Not easy! Now imagine if there wasn’t all that time to rest while he explains the movements!

Sir full marathon training program send me

kurt you have sore legs

Sir full marathon training program send me

Sir full marathon training program send me