Core and Abs Exercises Video 2 “The 125 Challenge”

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The second video in what I plan to be an ever growing library of exercises that focus on getting and maintaining a ripped six pack. These exercises can be used as a complete routine or added to your
library of Core and Ab exercises.

The 125 Challenge

One of the hardest things to do is get motivated and stay motivated when it comes to exercise. So I put together a complete core workout and challenge for you. I want you to challenge yourself, see if you can perform each of the 5 exercises back to back for 25 reps each. Giving you a total of 125. Go to my youtube channel and submit a video of you doing the exercises and
inspire others.
*Note that the Side Bridge Reach is to be done on both sides I consider this one exercise. Reps are not reflected in the total reps counted.

Ab exercises covered in this video –

1. SpiderMan push up
2. V-Up
3. Side Bridge with reach * 25 Reps on each side.
4. Squat thrust Press
5. Reverse Crunch

Here are some suggestions on how you can pair and add these exercises into your routine.

1. The 125 is a great solution if you don¹t have a lot of time to put into your AB workout. It should only take about 10 minutes to complete.

2. Choose three exercises and add them to the end of your workout.

Possible applications:
3 or 4 sets of 10 to 15 reps:
Perform each exercise as straight sets. Resting 15secs between each set.
Note that resting for short periods of time between sets burns more calories
and fat.

Perform 3 or 4 set Circuits

Perform each exercise back to back for 30 seconds.
Rest for 15 seconds at the end of each exercise until you complete 3 or 4
circuits.

Total Core and Abs exercise
1. Around the world  Shoulder and Core
2. Straight Bicep curl  Arm and Core
3. Abs Roll Out  Abs and Core
4. Shoulder Push Press  Shoulder and Core
5. Plank  Abs and Core
6. Spiderman push up  Chest, Hip Flexion and Core
7. V-Up Lower Abs
8. Side Bridge with reach Oblique and Core
9. Squat thrust Press Full Body
10. Reverse Crunch Upper Abs

The Core and Abs Exercise Video Series

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I decided to make a series of videos focusing on Core and Ab exercises due to all of the questions I receive on the subject of getting a flatter stomach or six pack. To get a flatter stomach takes work and it doesn’t come over night. If you’re serious about getting a flat stomach the first thing you need to do is eat right. A lot of people think that you have to starve yourself to do this. The answer is: No, I don’t starve I enjoy my food and drink just like everyone else. However I moderate what I eat and when I eat it. A great book that has solid principles of how to develop a good mentality, eating and exercise habits is
Tom Venuto’s  “The Body Fat Solution”.

The second part is card. Cardio burns calories pure and simple it doesn’t necessarily sculpt muscles. Cardio can be anything that gets the heart rate up and you burning calories. Some examples are running, boxing, karate and walking.  Personally I walk between five to eight miles five days a week, train in Karate, hit the heavy bag and circuit train.  The third part is Core exercises, learn the muscles that make up your Core.
The Core is made of major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. ( Source Wikipedia ) To summarize the previous all the muscles between your neck and your hips are your core muscles. The core is the major foundation for a strong body. It is a major factor in getting and maintaining a flat stomach or the much desired six pack. Personally this is the only time in my life I have ever seen my six pack.

Core and Abs will be a series of videos that I will shoot on a continual basis.  Each video will contain between 5 to 6 exercises that you can use in your regular workout or create a routine with.

This video covers the 5 exercises that I use regularly combined within routines and within my own core workouts.

1. Around the world – Shoulder and Core
2. Straight Bicep curl – Arm and Core
3. Ab Roll Out – Abs and Core
4. Shoulder Push Press – Shoulder and Core
5. Plank – Abs and Core

Here is an example of how to use these exercises within your routine and as a workout on their own.

Workout your Core and Abs between 2 to 3 times a week.
AROUND THE WORLD & SHOULDER PUSH PRESS
CAN BE INCORPORATED INTO YOUR SHOULDER WORKOUT
3 TO 4 SETS / 10 TO 12 REPS
USE A WEIGHT YOU CAN COMPLETE ALL SETS WITH

STRAIGHT ARM BICEP CURL
CAN BE INCORPORATED INTO YOUR ARM WORKOUT
3 TO 4 SETS / 10 TO 12 REPS
USE A WEIGHT YOU CAN COMPLETE ALL SETS WITH

Core workout 1 example.
Add this to the end of your regular workout routine.

Do this in circuit training format:
Circuit training is when you complete one exercise then proceed to the next exercise.

Straight bar Bicep curl – 10 to 12 reps
Rest 15 seconds
move on to next exercise

Ab Roll Out – 10 to 12 reps rest 15 seconds –
move on to next exercise

Shoulder Push Press or Around the world – 10 to 12 reps
Rest 15 seconds
move on to next exercise

Plank – hold position for one minute
Rest 30 seconds and repeat circuit

Stay tuned for more Core and Abs exercises videos.

Men’s Fitness Perfect Workout

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5 star workout that is efficient and aggressive.
All it takes is 30 to 40 minutes of your time.
Men’s Fitness “Perfect” Program Developed by Chad Waterbury –
Want size, strength and killer abs? The “Perfect” workout is for you. Combination of exercises that will make your core scream and your muscle sore. Circuit training combined with straight set exercises makes a killer workout with combos that  brings the science of the working out to life. I gave this routine 5 out of 5 stars because of it’s intensity, mental and physical challenge.
Try it and see for yourself.


Frequency:
Perform each workout 1, 2 and 3 with a least a day of rest between each workout.

Workout 1:

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1 – Front Squat – Sets 6 Reps 3
Use the heaviest weight possible complete all sets before moving on to the next exercise.

Circuit 1:
2a -Wide Grip Pull Up
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Dip.

2b- Dip
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Dumbbell RDL.

2c-Dumbbell RDL
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds go back to Wide Grip Pull Up.

Circuit 2:
3a- Medicine Ball Squat Thrust / Press
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Dumbbell Swing

3b- Dumbbell Swing

Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Medicine Ball Squat Thrust / Press

Workout 2:

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1 – Hang Snatch  – Sets 6 Reps 3
Use the heaviest weight possible complete all sets before moving on to the next exercise.

Circuit 1:
2a -One Arm Row
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Dumbbell Chest Press.

2b- Dumbbell Chest Press ( Cable Chest Press if you have cables)

Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Single Leg Dumbbell Deadlift.

2c-Single Leg Dumbbell Deadlift
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
with each leg. Perform 1 set Rest 30 seconds go back  to One Arm Row.

Circuit 2:
3a- Jump Squat

Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Medicine Ball Slam

3b- Medicine Ball Slam

Sets 5 – Perform for 30 seconds
Rest – 15 seconds go back to Jump Squat


Workout 3:

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1 – Snatch Grip Deadlift  – Sets 6 Reps 3
Use the heaviest weight possible complete all sets before moving on to the next
exercise.

Circuit 1:
2a -Dumbbell Shoulder Press
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Chin Up.

2b- Chin Up
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Bulgarian Split Squat

2c-Bulgarian Split Squat
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max) with each leg.
Perform 1 set Rest 30 seconds move on to Dumbbell Shoulder Press

Circuit 2:
3a- Dumbbell Chop
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Split Jumping Jack

3b- Split Jumping Jacks

Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Dumbbell Chop


Maximum Fitness 3000 Abs Workouts Review

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Maximum Fitness CoverMaximum Fitness 3000 Abs Workouts
By Myatt Murphy , CSCS Programming by Jerry Kindela

The May / June issue of Maximum Fitness is exploding with tips and workouts to get you back into shape for the beach or whatever you need to look good for. The 3000 Abs Workouts by itself makes it worth going out to get a issue.

I gave this workout 5 stars, 18 exercises 3000 possible workouts, Maximum Fitness delivers a comprehensive ab
workout that will keep your stomach muscles confused and burning.

The way it works mix and match two exercises from Lower Abs, Upper Abs, and
Obliques. Select only 1 Core exercise.



Workout two to three times a week.
Don’t repeat exercises, the objective is to keep your muscles
guessing and burning by hitting them at different angles.

Avoid this workout on days you work back and legs.
Back and leg workouts engage the same muscles groups that you will
use in these exercises.

For the first three sections:
Lower Abs, Upper Abs and Obliques.

Reps Weighted exercises – 8-12 reps 2-3 sets
Non Weighted exercises – 12-15 reps 2-3 sets

Lower Abs – Choose 2
Reverse Flat Bench Crunch
Hanging Leg Raise
Dumbbell V-Up
Physioball Leg Raise
Scissor Kicks

Upper Abs – Choose 2

Weighted Dumbbell crunch floor
Weighted or Reaching Crunch ( Stability Ball)
Angled Weighed Crunch ( Stability ball)
Kneeling Cable Crunch
Physioball Cable Crunch

Obliques – Choose 2
Oblique Crunch
Reaching Crossover Crunch
Twisting Leg Raises
Oblique Crunch
Lying Twist with Medicine Ball

For the Core section:
Choose one exercise perform for 1 set –  1 minute, work up to 3 sets  – a minute each.
Plank
Side Plank with Dumbbell make sure that you do both sides.
Bird Dog
Hold each side for 3 – 5 seconds.

Remember diet is also key when trying to get your six pack ripped and in shape.
Pick up this month’s issue of Maximum Fitness for the rest of the article and advice on getting your six pack abs.

MEN’S FITNESS THE MMA ABS WORKOUT REVIEW

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The February 2010 issue of Men’s Fitness is packed with workouts, fitness tips and no – flab foods. What got my attention was their ” MMA WORKOUT GET ABS LIKE GSP.” Any UFC fan knows that GSP ( Georges St-Pierre ) has some of the best looking abs in the UFC. I was inclined to review this workout because I want them too. I wasn’t disappointed, well may be a little but not in a bad way . More like I wish I had more time way. I gave this workout four and a half stars. It is a solid ab routine, left me with that I have been worked out feeling.

The time and the commitment it takes to get the MMA abs is something I don’t have right now. I also think that a lot of readers of MF are thinking the same thing. Great workout but how do I fit it into my real life? This is my only issue with the workout, that it wouldn’t fit into my real life to get me the results that I see on the UFC fighters. There is hope, the article says up to six times a week. Maybe I can get by with twice a week. We will see.


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