The Core and Abs Exercise Video Series

Ab Workout, Core Workouts No Comments »


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

Ab Workout, Core Workouts, Fat Burning, Workout Reviews No Comments »



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


Men Fitness Dumbbell Workout Review

Core Workouts, Exercise Full Body, Workout Reviews No Comments »


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Men Fitness Dumbbell Workout By Steve Cotter  Review

I decided to do a video about on this routine because, as of late I have been putting a lot of long hours in at work. (15-17 hours) My time is limited. This routine gave me what I needed to maintain what I have worked so hard for. It can be found int the March 2010 issue of Men’s Fitness WWE Chris Jericho is on the cover, the issue also has  a really good chest routine. I gave it a four star rating because I felt it could have been a little bit more intense. However for a 30 minute workout it is solid.





The Dumbbell Workout –
Perform 3 times per week, rest a day between each session.
Time needed 30 minutes.
Exercises
Floor Press
Sets: 3 Reps: 10
Get Up Situp
Sets: 2 Reps: 5 (each side)
Renegade Row
Sets: 3 Reps: 10 (each side)
Goblet Squat
Sets: 3 Reps: 15
One Arm Push Press
Sets: 3 Reps: 15 (each side)
Single Leg Deadlift
Sets: 3 Reps: 8 (each side)
One Arm Swing
Sets: 3-5 Reps: 15 -20 (each side)

To increase the intensity for this workout shorten the rest between reps from 60 seconds, to 30 seconds or 15 seconds.

WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.