Anywhere, Anytime, ABS Workout

By Gaven Hohl

Whether you are at home, on the road, in the gym, or short on time, here is a 15 minute ABS workout. Perform each exercise for 30 seconds, going from one exercise to the next. Repeat the circuit for a total of 5 times.

1. Bicycle Crunches – 30 seconds

  • Lie flat on the floor or exercise mat with lower back pressed on the ground
  • Place hands beside your head, avoid straining your neck when performing
  • Lift knees perpendicular to the floor, have your lower legs parallel to the floor
  • Simultaneously in a slow and controlled motion move your legs as if you were pedaling (pedal forward with left leg while bringing right knee in towards body, bring left elbow to right knee)
  • Go back to beginning position and repeat movement while alternating sides


2. Russian Twist – 30 seconds

  • Sit on ground while bending your knees and having your heels pressed on the ground
  • Lean backwards slightly while keeping your spine straight
  • Place your arms straight out in front of you, place on hand on top of the other
  • Tighten your core, twist slowly to one side, then repeat to the other side


3. Side Plank – 30 seconds

  • Lie on the side of your body
  • Support your body by bracing with your forearm and side of your feet
  • Raise hips off the floor, keep core tight
  • Raise hips off the floor
  • Keep body in a straight line
  • Hold position for the amount of time


4. V-ups – 30 seconds

  • Lie flat on your back
  • While keeping your feet together and legs straight, flex your abdominals to pull yourself up so your body looks like the letter V
  • Lower back down to starting position and repeat


Buddy Broncho made his first appearance in UCO's own newspaper The Vista. It was the October 3, 1932, issue where a Broncho appears wearing a UCO football uniform. He has appeared numerous times throughout the years from local Edmond papers in the 60's to state-wide papers in the 80's. The commissioning of the first ever live mascot appears in UCO's 1979 Bronze Book where Buddy Broncho made his first public appearance at Homecoming. Since that time, Buddy has been a fixture at UCO events and in the hearts of UCO students.