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
I decided to make a second video on the Spartacus workout due to all the questions that I’ve received on my first video. This new video contains tips for both beginners and advance users.
Advice for Beginners:
The Spartacus Workout is a really intense workout, it may make you throw up or faint. I am not joking when I say this. I have had two friends of mine throw up and almost faint.
1. If you haven’t worked out in a while or your not used to doing intense circuit training, don’t try to be superman or superwoman! Pace yourself.
Men’s Health suggest that if you cannot complete the exercise for the full minute do 15 to 20 reps instead.
Another method you can try is doing as many reps as you can within 30 seconds or 45 seconds. Then resting the remainder of the 60 seconds plus the 15 seconds rest as well. So the math looks something like this.
You go all out with x reps for 45 seconds. You rest for the remainder of the 60 seconds which is 15 seconds plus the rest period of 15 seconds. This gives you a total of 30 seconds of rest. I created a printable pdf so you can keep track of how long you can do an exercise for.
In my personal experience things start going south for me during my 3 circuit.
2. Press your internal pause button, take small breaks at the beginning and end of an exercise. This will help you get through the whole 60 seconds.
3. Counting in 10′s I don’t know why but counting in from 1 to 10 helps me push through. When I get to 10 I start over from 1 basically what I tell myself is that there is only 10 reps to focus on and it helps sometimes. ; )
4. Weight – The amount of weight you should lift according to Men’s Health is weight that is challenging, which basically means you should be able to lift it for a minute. I say go light! Then build from there.
Just like any other workout increase your weight as your body gets used to the exercise and you get stronger.
5. There is nothing wrong with modifying. Two exercises within the Spartacus workout the Split Jumps and Dumbbell side lunge and touch are both exercises you can modify, the new video shows you how. Once again as your body gets used to the exercises and stronger you will be able to do more.
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:
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:
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:
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
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