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Hi guys, Lauren Battaglini and Kiel King from Kings of Fitness. Today's video is about core
strengthening. This video is brought to you by June Visconti Insurance. Now June Visconti
handles all the insurance needs of Kings of Fitness. She is located in New York State,
so if you have an insurance need in New York State please feel free to give June a phone
call. Her information is provided below in our description and its never too soon to
call June!
And now for the exercises guys. So we are going to pick 4 different exercises, we are
going to do them in an interval fashion, so we're going to use them for 30 seconds a piece.
Each round will end up being 2 minutes, we would like for you guys to go through it 5
times, giving you a total of 10 minutes.
The 4 exercises that we are going to be use today are going to be one, the Plank To Push
Up, the second one is going to be the Russian Twist, the third exercise is going to be a
Knee To Toe Crunch, and that fourth one is going to be a Leg Lever To Hip Raise. So we
are going to show you all those guys on the ground.
What we are going to do for you guys today first round we are going to show the exercises.
The second round that we go through with it, we are going to show you some of the modifications
to do. Come take a look.
So we downloaded the interval timer right onto the phone, we set up for thirty second
intervals. We are going to take the routine we just spoke about, again first round we
are going to take you through, we are both going to demonstrate the exercises. The second
round we are going to have Lauren go through the modifications as I explain what she is
doing to modify. So here we go! Plank to Push Up to begin.
Russian Twist.
Knee to Toe Crunch. Hands on knees reach right for your toes.
And Leg Lever with a Hip Raise.
Awesome! First round done, so now we are going to go to the modifications of it all. So we
just reset the timer, Lauren doesn't even need a breathe here. So on Plank to Push Up,
we are just going to have her hold a Plank for 30 seconds. She stays right there, the
one thing I want to explain going into the beginning of the video, everything we're doing
has a drawn-in maneuver. We're actually taking the abdominals and holding them close to the
spine and by doing that we're engaging the core. Lauren has 15 seconds.
So next up is the Russian Twist. Before Lauren had her feet up in the air, for the modification
in the Russian Twist, maintain the contact, feet stay on the floor. She is still going
to lean back at a 45 degree angle and get the twisting motion going.
Now we're going to have Lauren lay down and do a regular crunch. She is going to cross
her arms across her chest, come right up and crunch, again she is keeping her feet on the
ground instead of doing that knee to the toe crunch with the feet in the air, she keeps
her feet down, she just maintains the regular crunch for this modification.
Last but not least we are going into the leg lever, no hip raise. So the modification here
we support our lower back by placing our hands underneath and she is just going to lift her
feet up and down. Engage that lower abdominal in the core.
Excellent. So time complete. Now, what we want to do with that, go into the next round.
So take the break, however you need it, grab a sip of water if you need it, go into that
next round, we are looking for 10 minutes total on the abs. So you can switch in and
out of the modifications, or into the first grouping, pairing of exercises that we showed
you. Modifications are more than acceptable, the biggest thing is that you are moving.
So that was the end of round 1. Whether you choose to go with the regular exercise or
if you choose to use a modification for the exercise, its totally up to you, and dependent
upon your fitness level. Also we just want to make one note, the interval timer is what
shreds so when you are trying to burn fat, intervals are going to be the best case scenario
for you. You end up burning fat and not muscle. The ab routine, the reason why we do abs,
and you're going to see ab videos come from us, core videos come from us and that's because
we are trying to prevent something that 70 percent of America is effected by and that's
lower back pain. So I'm telling you right now, get off your sofas, stand up, get on
the floor, do whatever you got to do these ab exercises, these core routines to really
prevent that lower back pain.
As always guys thank you for watching! Make sure you like the video, subscribe, comment.
Your feedback is always welcome. Again, thanks to June Visconti Insurance for sponsoring
this video!
Booyah!