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.

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:

Click here to view the embedded video.

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:

Click here to view the embedded video.

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:

Click here to view the embedded video.

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

Click here to view the embedded video.

Maximum 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.

Click here to view the embedded video.

Well if I can’t get the suit of kick ass armor might as well get the next best thing, the body. Robert Downey Jr.  looks shredded in the sequel to Iron Man. How did he do it? Men’s Fitness brought in his secret weapon Brad Bose, Ph.d.  Brad developed a fat burning, full body and core ripping routine. I had to substitute some of the exercises due to the type of equipment I have, but the workout still does the job.

Bose says to stretch before and after training. He also says if you limit your calories between 1,600 and 2000 you will see results fast. Gotta love the science of exercise.

Here are some tips from the article.
Beginners should exercise to failure, taking the remainder of the minutes to rest.
In other words since the workout is based on time. If you can only go for 25 seconds out of a minute, use the other 35 seconds to rest.

For intermediate lifters take a minute from the two minute rest period  and perform the exercises listed below.

Block 1; Jogging in place
Block 2: Crunches
Block 3: Plank
Block 4; Jumping Jacks

Frequency:
3 times a week
Cardio of your choice for a hour on alternate days

Block 1
Jump Rope (Substitute for StairClimber ) 5 minutes
Push ups 1 minute
Bent over Rows (Substitute for cable rows) 1 minute
Dead-Bug 1 minute
Bear Crawl 1 minute
Clean & Jerk 1 minute

Block 2
Jump Rope (Substitute for StairClimber ) 5 minutes
Pull-Ups 1 minute
Kettle Bell Alternating Arm Swing 1 minute
Plank 1 minute
Side Laterals  ( Substitute for Bosu Ball Standing Side Raises) 1 minute
Walking Lunge 1 minute

Block 3
Jump Rope (Substitute for StairClimber ) 5 minutes
Hyperextension Swiss Ball ( Substitute for Gym Hyperextension Bench) 1 minute
Swiss Ball Dumbbell Chest Press 1 minute
Bird Dog 1 minute
One Foot up Split Squat ( Substitute for Gym Alternating One-Leg Press) 1 minute
Standing Long Jump 1 minute

Block 4
Jump Rope (Substitute for StairClimber ) 5 minutes
MedicineBall Uni Push Up ( Substitute for Bosu Ball Push -up) 1 minute
Swiss Ball Side Crunch 1 minute
Swiss Ball Squat 1 minute
Sumo Squat 1 minute

Click here to view the embedded video.

April 2010 Men’s Fitness Magazine has some great routines in it. Building a NFL neck, to staying lean with Jeffrey Donovan’s MMA Workout. The workout that made me push myself and feel the burn was the “Build Muscle! Burn Fat! workout.” Anything with that has build and burn in it’s name has to live up to it. I have to say, I wasn’t disappointed.

Build Muscle! Burn Fat is a 5 star workout.

It focuses on contrast training which is executing a heavy exercise followed up by a light exercise. The heavier exercise makes you stronger and builds muscle. The lighter exercise works on your power. A nice combination that we can all use.

Frequency
Two times a week, resting at least a day between each session.

Takes about 45 minutes.

Execution:

Complete each exercise with in a sequence.
There are two sequence with in the total routine.

Sequence One:
Do each of these exercises right after the other.
Example of one set.
1a. Deadlift             4-6 Reps
1b. Deadlift Jump  4-6 Reps
1c. Bench Press    4-6 Reps
1d. Plyo Pushup    4-6 Reps
4-6 Sets

Sequence Two:
Do each of these exercises right after the other.
Example of one set.
2a. Dumbbell Reverse Lunge 5-8 Reps each leg
2b. Alternating Jumping Lunge 5-8 Reps each leg
2c. Chinup 4-6 Reps
2d. Medicine-Ball Slam 5-8 Reps
4-6 Sets.

Plate Chop  is to be done at the end of
both sequences.
Reps 8-10, Sets – 2-3

Click here to view the embedded video.

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.

Click here to view the embedded video.

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.

Click here to view the embedded video.

Workout developed by: Adam Campbell and Rachel Cosgrove, C.S.C.S.

This routine was developed to keep the cast of the up coming new Starz  series Spartacus: Blood and Sand in shape.
The workout is a fat burning, core tuning and high intensity circuit training. Circuit training is when you do a group of exercises one after the other resting after you have completed the all exercises in the group.

I have to give credit to Adam Campbell and Rachel Cosgrove for designing such a tough whip your a$$ back into shape workout. I have been incorporating this routine into my workout for about a week. Each time I do this routine I am pushing myself to do a minute on each exercise. That’s the hook here, each of the exercises in the routine are supposed to be done for a minute. I can get through the first circuit doing a minute on each exercise, the second and third I go for reps instead. At the end of the workout I am drenched in sweat that’s why I gave this workout a five star rating. My advice for anyone starting out who hasn’t worked out in a while is to take slowly. A minute on each exercise is a lot. If you are just starting out go for reps instead of time on each exercise. Once you have become acclimated to the routine, then push for time. Remember you have nothing to prove to no one, except to yourself.

There are a total of ten exercises that make up the Men’s Health Spartacus Workout.  You can download the whole routine plus enter to win a walk on role as a gladiator on Spartacus series.

Click here to get the routine plus find out how to enter the contest.

So I have decide to enter the contest. I would be totally blown away if I won, I will start posting pictures of my progress right away.
Also to keep track of my progress with the routine I have programmed it into my FitnessBuilder iPhone App. You can keep up with what I am doing on my Facebook and Twitter accounts. Every time I do the workout FitnessBuilder will  up date Facebook andTwitter for me.

Let’s see what happens. Stay tuned for more magazine workout reviews and product reviews.