How many times have we heard from someone or even said ourselves, “wow, life would be pretty cool if I had those sexy or six pack abs that I see on every magazine cover this time of year, but who has like 2 hours a day to work the abs? Oh well, maybe next year.” Well next year is here now! Let’s not wait until the New Year this time. Let’s go now! I am going to let you in on a big secret; you do not need an hour a day or even a half hour on your abs to finally get those abs those “next year abs,” now!”
As we talked about last week, lets forgo the traditional boring 30 min training session at the end of your workout. We are going to perform intratraining ab sessions. That means, we are going to hit the abs all throughout your next workout.
About 40 mins prior to my workout, I take about 3grams of GlycoCarn. Check out the site, HYPERLINK “http://www.glycocarn.com” http://www.glycocarn.com. for all of the fat burning and training benefits. Now, I am ready to roll, 35 mins to start my day off strong or end on a real positive and healthy note. Here we go: Start off your workout, an example being you are hitting back this day. Warm up on the treadmill (3 to 5 mins) and then jump to a higher intensity cardio, running on treadmill, elliptical, jump rope, etc. Do this for another 5 to 7 mins (total of ten mins) until you have a real good lather going. Without taking a break, go and jump on the Marpo Rope Climber. Climb approx 200 feet or about a 90 seconds with your legs elevated. By keeping your legs off the ground and in front of you, this will hit the entire core area along with your lats. If you are not familiar with the Marpo Rope climb, it’s an awesome machine where it simulates the old gym class rope climb yet its on a machine where you don’t have to worry about your spotter looking at the pretty girl across the gym an and forgetting about you as you fall from the rafters. No nasty thigh burn either. No rope climber at your gym, ok, you can use the traditional back pulldown with the straight bar and put your legs in front of you off of the floor. Training Secret #1 – when performing your exercises, ALWAYS keep your abs very tight. If you are having a hard time with that mind-muscle connection, use this: remember when your big brother was going to hit you in the stomach and you tighten your abdominal area; that’s what you do. Keep the abs tight for the entire set; for every exercise!
Ok, back to the workout, From the Rope climber, go hit the Ab Coaster. If using the Ab Coaster do 15 reps to the front to work the lower abs and upper abs, and 15 reps without stopping to the left and then the right to each side to get those obliques. No, Ab Coaster at your gym, get to the decline ab bench and hold your hands out in front of you almost like you are throwing punches. Same concept here, do your 15 to 20 reps to the front and 15 to 20 twisting at the top. Take a sip of water and stay focused and keep those abs tight. Keep the vision of that tighter stomach the entire time as you change the song on your ipod.
Jump on the treadmill or stepper or jumprope, something high intestity for 3 to 4 minutes (just like the typical boxing round). I sprint on the treadmill at about 8 mph for 4 minutes. Afterwhich, take another quick sip of your water and then jog to the pull up bar. Again, with this exercise we will work the back and the abs. Training Secret #2 – Performing the pull up; keep your knees bent at a 45 degree angle like you are sitting in a swing. As you pull up, keep your knees bent at this angle and keep those abs super tight.
Follow this again with a set of the rope climb and Ab Coaster and then sprint on the treadmill until you cycle a total of 3 to 4 sets.
Training Secret tip #3 – Hold and twist at the top of the movement on the Ab Coaster. This is incredible for the burn. Do five or six reps here and then go back to the traditional movement until your abs are totally fatigued.
Your workout will be done in about 30 mins yet you will see results like you just trained for 2 hours! Now, this is your NEXT YEAR!
To sum this all up; work the abs all throughout your workout. This way you save time and actually get better results. Go with the exercises that I listed here and/or add your favs. Remember – High Intensity = incredible results!
Questions about my workouts – ask me on this blog and I will personally do my best to answer all of your questions. I guarantee if you follow what I do, YOU will get results! Train hard and enjoy the feeling of giving your best!