Hi there, welcome to level 1 of the 30 day shred. i’m hoping you know me I’ll be your trainer. My name is Jillian, and with me today my two best girls helping us out Anita.
Beginners eyes on her. She is going to be doing modified versions of some of the harder exercises to help ease you into it. Now, for those of you who are up for a a bit of a challenge just a bit. ha ha.
Keep your eyes on natalie and if you want to look like this, do what she does and you should be there in no time! right?. Sure. Ok. I think we’re ready to begin. Let’s start with a warmup. We’re going to begin with arm crosses take them out to the side and cross them over.
Now here’s the idea. big movements. dynaimic stretching. now that means we’re opening up the muscles with movement ok? We don’t ever want to do static stretches until the workout is over as a cooldown now, you may not be as flexible as the girls just give me everything you’ve got and. shake it out. Windmills, here we go.
The idea here is to keep those arms locked straight come around and across the body. Keep your abs tight and pick up as much speed as you can we’re opening up those shoulders and opening up the chest. I don’t want any injuries. You should be feeling that heart rate start to elevate and soon, the body is going to get a little bit heated. 2 more seconds here and.
2 nice. shake it out. right into jumping jacks, hit it! with our dynamic stretching, we are going to need some cardio in that warmup because we want to make sure that our heart rate is up and the body is literally warm because this makes our muscles more flexible and keeps us from getting hurt. No getting hurt.That is not allowed.
Not part of the program. here we go! 2 more, last one, and drop it Now we’re going into hip circles Feet are slightly wider than your hips, hands on the hips Now we’re going to take it around right here now if you’re like me, you might feel a little silly doing these, however,.
I always start with hip circles because, they open up all of the muscles in my core. and keep me from getting hurt getting too tight during my workout 2 more times around guys and 1 more big circle, really stretch it out right here. Perfect.
Fat Burning Ab Workout HOME VERSION
What’s up, guys? jeff cavaliere, athleanx . A little winded already because I already did what you’re going to do here in a second. I actually did today’s workout to prove a point that you can hit the best of both washboard Wednesday and Bodyweight Wednesday in one tutorial for combined effect of actually training your abs, burning your fat in the process, and also helping to build muscle because we’re going to create overload.
Remember, creating overload can come in any form and it doesnt have to come in the form of weights. Dont deceive yourself to think that’s the only way you can do it. You can do it if you carefully select the exercise that you do to create overload. So how are we going to do this? You’re going to do a push/pull leg combo and your rest period is going to be your direct ab training. So indirectly you’re going to hit your abs through the choice of exercise and then directly.
You’re going to hit them during the rest period. we start off here with a pushup. it’s a spiderman pushup. We’re going to create indirect load on the abs, because of course, a pushup done in this position is already going to load your abs to keep your body off the ground. We’re going to make it more difficult, create the overload by decreasing the point of contacts that we have with the floor. We basically have three points of contact with the same amount of your bodyweight having to be supported by the rest of your three limbs. That’s a.
Bigger challenge. if that’s too easy for you then you can do too many reps. Throw on a weight if you have the best opportunity to do that and now you’ve created additional overload. Take it to failure and then go directly into your 45 second ab rest exercise. In this case it’s the pendulum plank. Here you can see that we’re creating an ab movement directly hitting your abs for the stability of them, of course, and we can make them even more complex if that’s not enough for you, by incorporating this four point movement with two alpine climbers.
Mixed in. It becomes a little bit more complicated because of the coordination, but the load on your abs is increased and therefore more beneficial if you’re at an advanced level. You do three sets of that combo without ever resting. Then you move onto the pull portion of this, which is our back and bicep version. We’re going to do a pullup, we’re going to do a high pull pullup with our knees and legs straight out.
So the idea here is to indirectly, once again, activate the abs and keep them activated throughout. You do as many of these as you can until failure. As soon as you’re done, drop straight down beneath the pullup bar and come up and do these knee drive situps. As you come up, drive your knees and drive your elbow. Meet them in the middle and head back down to the ground. Come up, do these, 45 seconds. This is your rest period between your active indirect ab work sets. So you’re hitting the.
Overload, you’ll feel this this is a very challenging version of the pullup. so you’re still going to create overload necessary to build upper body strength and size. You do three sets of this combo and you move on to our final portion here where we’re going to hit the legs. The legs, we’re going to do a rolling squat. For the rolling squat you want to be able to keep tension here on the muscle. So we’re going to come up and maintain a half position. You’re not going to go all the way up to standing.
Because we know that at the very top we’re going to lose the tension on the quads and hamstrings. So what we want to do is stick around in the middle. Now I’m demonstrating the two legged version here. What you can do if you want more overload; do it single legged. Now you have a pistol squad variation of this that will definitely create overload and challenge you depending upon your strength level. Again, if that’s still too easy then throw on a weighted.