Sarah: Hi everyone and welcome to diet.com video. I am Sarah your host and once again, I am joined today by body transformation coach Stephen Cabral. So, thanks for joining us today Stephen?
Stephen: Thanks for having me.
Sarah: As you asked always and today is going to be showing me some ab exercises that are none traditional, and they are going to blast fat in calories and have you looking leaner and have more tone in abs just in time for summer. So, let us see what we are going to be doing today.
Stephen: Alright, let us do it.
The ab and core exercise where are going to do today is called Combat Twist.
Alright, we are going to have you grab the middle of the bar, one hand over the other. You are going to lift the bar straight up above your chest. You are going to keep your elbow slightly bend, your knees slightly bend and your core engaged, nice work.
So, I am going to have you chop across your body, keeping your core engage. Look straight ahead the whole time, good and no stopping in the middle. We are going to transition from one side to the other and we are going to do anywhere from 20 to 30 reps depend on how heavy that weight is for you, and it is about 10 to 15 per side.
The next exercise that we are going to do is called the Ball Pikes and Ball Pikes are going to be super set with our first exercise which is Combat Twist. So right after you completed the set of Combat Twist, you will go right to Ball Pikes without resting. After that, you rest 30 to 60 seconds and repeat one-two or three times depending on your fitness level.
Alright, we are going to have you put both hands in the ball and I want you to roll over slowly until just your ankles and your feet are on the ball. Just a little bit of shin.
Keep on going, good, right about there.
So now, your abs are engaged, everything is pulled and nice and tight through your core and I want you to lift your hips now actually above your shoulders. So, we are going into a ball pike.
Good, come back down slow and stop right there in that tight plank and an up to nice and high, good. Keeping your core engaged, you never relax the entire time.
You go for about 15 to 20 repetitions on this, if you are more advanced, you maybe able to do more than that. We never want really more than 25 to 30 of this, your heads down below your heart for too long. We do not want your blood pressure to shoot up too high.
The first exercise of our next super set is called Dumbbell Axe Chops.
Alright, I want you to grab with your left hand first and then place your right one directly on top and partially over the left one.
Alright, you are going to bring the dumbbell -- the head of the dumbbell over and above your right shoulder, and then, I want you to literally pretend like you are chopping wood. So dumbbell a little higher up and when you come down, abs in tight. Chop down, looking straight ahead the whole time, right to that left knee, right above it, good.
Look up and look straight ahead the whole time. Chop them hard and you want to stop! See, you want to resist that rotation right at the bottom, good.
So what you do is you are engaging your abs. You are using obliques, using your lower back and you are using all of the abdominal muscles to prevent you from over twisting and that is the big part of it.
You come over, you chop really hard and then you stop right above that left quarter sep.
We are going from 15 reps per side.
Right after we finished the Dumbbell Axe Chops, the second part of the super sets going to be Mountain Climbers. So without resting, go right from your axe chops except during both sides, right in the mountain climbers, then rest 30 to 60 seconds. Repeat that one-two or three times.
You may place both hands down on the mats, keeping your abs in tight. I want you get back and do a nice strong plank position. And you keep your elbow’s slightly bend so we take the pressure off your joints, and now, let us raise one foot up, bring it up off the floor and in, good and coming back and forth nice and smooth. Not too much pressure on the knees and legs as you come backwards.
So right now, we are engaging the core muscles. We are resisting rotations since you are only on one leg as you come back and your body wants some twist towards that leg, and we are keeping up the front foot off the ground so we do not make any hard movements on the knee joint itself.
Good and keeping your elbow’s bend, you are breathing the whole time. We are going for 30 seconds on mountain climbers. We are going to finish up in three, two, one and that is 30 seconds. Nice work today.
How that feel?
Sarah: Oh, I am definitely out of my ass and can definitely are you feeling and it is so – being excited here I guess.
Stephen: You did great! Nice works. I am sure your abs will feel that you know what I am saying, that is that tight.
Sarah: Alright well, I guess, we will see you next time and thank you as always for showing us a new exciting moves to spice up our workout because we are getting bored of the gym lately.
And we you guys enjoyed more of Stephen’s unconventional ab exercises and we see you soon.
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