#HardCore 2

Not going to do too much writing today. The video will explain it all. In this shot we are focusing on your lower abs and using the jump rope for our cardio. Follow along and let us know how you like it.

Beginner:
Jump Rope Intervals: 4x50
Straight Leg Pulses: 4x25

Intermediate:
Jump Rope (mixed jump): 4x100
Leg Lifts: 4x35

Beast Mode:
Jump Rope (Double Unders): 4x25
Victory Crunch: 4x50

Be healthy, infinitely curious, and eternally grateful.

Micah Hayes

#HardCore Ab Burner Part 1

In order to bring some order to my blog I have decided to simplify it a bit and discuss three topics a week. I am going to piggy back off of The Sweatbox rip and shred series and offer posts discussing abs(hard core), upper body(gun show), and lower body(booty hell).

For our first offering in the #HardCore category we want to give you a short workout you can use in order to workout all four areas of the abdominals. You will see constant contractions in the abs throughout the entire workout and I will break a sweat. Make sure you focus on keeping your abs constantly engaged you can do this by trying to pull your belly button down towards the floor. I know this is impossible to do, but that will make you contract your abs and increase your work load.

Equipment:
You will need a stability ball and a mat. You can purchase these at any wal-mart, target, or fitness store.

Exercise Levels:
Workout Grunts(beginners): attempt 30 reps of each exercise and 10 reps of each interval
Workout Warriors(intermediate): attemps 50 reps of each exercise and 20 reps of each interval
#BEASTMODE(expert): attempt 100 reps of each exercise and 30 reps of each interval

Repeat this set three times giving yourself about 1 min. of rest in between each set. It is going to burn like hell, however tight abs come with a price.

Hard Core

Everyone wants nice abs but no one knows where to start. In order to get a Hard Core you have to understand what you are working with. First off, your abs are not just made up of the ncie six pack you see in the middle they are actually separated into four major sections that together act as a girdle to help you maintain proper balance, movement through out the torso, and protect your spinal column.

Your six pack or keg whichever suits you best is scientifically known as the rectus abdominus, underneath your love handles and spare tire are the transversus abdominus, and wrapping around you on the sides are your external and internal obliques.

Now that you understand how they are separated and where they are located now we can talk about how to maximize there output. The rectus abdominus are responsible flexing the abs and receive the most attention from different crunch variations. The transversus abdominus compress the abs and get most of their work done during a leg lift or plank variation. The obliques rotate and bend the torso and get a great burn during oblique twist or side crunches. 

Doing one kind of abdominal exercise is not going to get you your desired results, however mixing them up is going to help you to train multiple areas in the abdomen and give you a great burn. BUT ab work alone is not going to get this six pack you have been looking for because that type of exercise does not lend itself to fat burn. Involving some kind of cardiovascular work either before, after, or during your ab workout is going to get you optimal results. 

For Example:

100 Crunches

Ride the bike for 3 minutes

100 Bicycles

Ride the bike for 3 minutes

100 Flutter Kicks
Ride the bike for 3 minutes

Doing some variation of an interval like the one above is going to keep your workout upbeat and fresh and allow you to work in several different muscle groups during one session. Obviously your circuit will last longer than the one above but it is a start. Make sure you mix it up and keep it fresh and you will be on your way to a HARD CORE in no time.

Be healthy, infinitely curious, and eternally grateful.

Micah Hayes