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bjbj Mike Chang: What s up everybody! It s Mike Chang, sixpackshortcuts.com. Today we
re going to working on our core; you re going to need a dumbbell. So this is what we re
going to do, we re going to be doing a feet to the sky corkscrew, and just like way the
name sounds, we re going to be doing auto twist or shift, working on our abs or lower
back and a little bit of everything, majority our core. Following that we re going to be
doing Figure 8 s to where you re grabbing a dumbbell and you re literally doing a Figure
8. So sounds kind of weird but it s actually fits up. So corkscrews, we re going to goal
for ten on each side, and Figure 8 s then go for 20 Figure 8 s, so ten on each side
the corkscrew. 20 Figure 8 s that equal one round and I want you to go ahead and go for
five rounds. I m going to demo one round for you and then you can do the rest. Okay, so
corkscrews, feet to the sky corkscrews, you want to hold the dumbbell like this, and you
want to sweep and raise up right here and come back down. One, two -- it s almost like
making up a bucket a bucket of water and try to throw the water over your shoulder. Since
like the bucket -- okay, four, five, keep your *** tight, six, seven, eight, nine, ten.
Other side, one, two, three, four, five, six, seven, eight, nine, ten, alright. So now just
because I m using 15 pound you don t need to go with heavier on this. If you don t have
weight, you can actually build with I mean a heavy look, maybe with the backpack or anything,
that s about 10 or 15 pounds will work good. Okay, so Figure 8 s, so here is the tip on
figure 8. When you re coming you want to make a circle, down, circle, down. So you re creating
figure 8 but make sure when you are coming down, then come down circle, down, so really
emphasize a down part, it just going to really work for core. Okay, you can grab it this
way or grab it this way. One, two, three, four, five, six, seven, eight, nine, ten,
eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,
ooh. Man, it s tough, okay. So, and we re going to start though, the Figure 8, I didn
t catch it further but you want to try to keep the eight in front of you. Notice again
I was kind of going off to the back and swing forward, but caught myself, so tired, I was
started to cheating. The way you do it I m going to do, figure absolutely up on the actual
right form and instead a coming back like this, practical front view. So it works more
in core. So actually I prot you before I m kind start go back so, just kind of keep that
in mind, so you want to do about five sets of these and I guarantee your abs not just
that but by time you re done, shoulders, your back, your lower back, even part of your legs,
you re going to feel it s going to work all of it. Awesome, awesome, exercise to strengthen
your core, and also get six pack abs without having to do any type of crunches or sit ups.
So check out the website for more nutrition tips and core workout, sixpackshortcuts.com.
This is Mike Chang, catch you guys next time. Peace. h+*[ hi