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Hey YouTube, This is Prince with Fitness Revolution/GoldenBell Fitness
or whatever you want to call it.
I am
doing an on the fly workout video
shout out to the fit to mingle group on Facebook.
this is a request workout by one of the women in the group.
She is challenging herself to do one hundred
reps of abdominal exercises for thirty days. So the entire--actually there are
thirty one days in december but i guess she's not going to do it today. So anyway
She is going to do one hundred reps for thirty days of
abdominal exercises. So i'm putting this routine together
for anyone in the group or anyone watching this video who's interested in
uh... trying this out. Now if you've seen of the Leansecrets video on
how to get rid of your love handles-- Brenda kinda says, "you know i could
show you all kinds of funky abdominal exercises but for most people, you only
need to really do a plank.
or some variation of the plank to target everything," but these women in
this group, they workout eight days a week. They do boot camps, hot yoga,
personal training, semi private training, P90X, insanity,
Turbo Fire-- they do it all.
Everyone in the group that i've seen pretty much has a low
body fat and they're very fit, but if you're coming off the couch--I would highly
recommend you check out Brenda-Leigh Turner's video on the Leansecrets page on "how to
get rid of your love handles." Anyway getting onto the workout!
the worked out is going to consist of 5 moves. There's gonna be a knee lift,
twisting situp
a hip lift, a frog and flutter kicks. Now one of the twists that i throw in here
is that um...
some of these are gonna be four count which means you count
one two three
and then that's one rep. one two three and and then two; one two three and three; and you're
going to do the five moves for twenty reps each
so when you complete the round you will have completed one hundred reps of
abdominal exercises
you can do this for multiple rounds if you want to that's up to you but the
goal was to get one hundred reps of abdominal exercises for the month.
so
i'm gonna demonstrate and then i'm gonna actually let you see me do a full round
of this. Alright so
the knee lifts--you're down
and you're just going to lift your knees. That's it.
Very simple right?
we're just getting started. Now the twisting situps
some people call these bicycles
I actually prefer the name bicycles--now what I said about the four count:
one-two-three:one one-two-three:two
one-two-three: three, you get it?
so four is one
then we're on to hip lifts
so the hip lift
you're just lifting your hips
because we've got to take care of
of your spinal erectors. If you just train
your abdominal muscles, you're gonna do this kind of thing
so to balance out
we want to work
the antagonist muscles
--Sorry About That--
so frogs
very simple
You're down because you just completed the hip lifts
I think you can see me better now
so you're down
So no four counts on those. You are just going to do twenty straight reps
The last move is the flutter kick.
So, one-two-three: one; one-two-three: two
one-two-three: three. Got it? Alright!
I'm going to do a round to let you see how that looks
You can knock yourself out.