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| Registration is now OPEN. Challenge begins MAY 1st, 2014! |
Those of you who know me, know that I am in no way a part-time cosmetic trainer. We love to be strong because we know that strength is our foundation. Well, I am trying out a new program that is changing the paradigm a little bit. The month of May will kick off our 30-Day Challenge known as TheFORGE. The main objective: Destroy fat, build muscle, and nutritional guidance. We will shift from strength to more conditioning based drills, increasing metabolic exercises, and increasing energy expenditure. It is going to be hot, there pressure will be high, and TheFORGE will not be easy. It is four weeks, of five classes per week in a variety of areas including: Kettlebell, Sprints, Hardstyle Abs, Primal Move, Mobility and Flexibility. We are very excited to run this program and see the results, but it is not for the couch to 5k'r out there. This is for the serious, committed, hardworking person who is dedicated to put 110% effort for four weeks. I am not talking fitness level, I am talking commitment level.
It has already created some buzz in the community and exciting quite a few people. So I decided to write a little bit today about getting us something that we all desire: Enter 6 Minute Abs. Okay, I'm kidding. This is not a 6-minute program. What this is is a list of four very simple and effective movements you can perform before, after, or even layered during your workouts.
***DISCLAIMER*** YOU SHOULD UNDERSTAND THAT THESE EXERCISES DO NOT, I REPEAT, DO NOT GUARANTEE A SIX-PACK. YOU MUST WORK HARD, EAT RIGHT, AND BE CONSISTENT TO SEE THE CHANGES YOU WANT.
So if you are not a big sissy and think you can handle some self control, continue reading.
4 Exercises for Strong, Lean, Summer Abs
1. Kettlebell Halo (5 sets of 5 clockwise/5 counter-clockwise reps)
Grab a kettlebell and hold it upside down, aka bottoms up. From a standing position you will tuck your hips under, eliminating any forward hip tilt (anterior pelvic tilt). Pull your shoulders away from your ears and brace your abdominals. Be sure to breathe. For some reason when you teach someone something new, they forget to breathe. Slowly take the kettlebell over your shoulder, traveling around your head and over the other shoulder return it to its starting position in front of you. This will create a "halo" path around your body.
This drill is great for a variety of reasons, most of them being very nerdy corrective exercise reasons. For you and your thinking, understand this takes a great amount of control to do correctly. These can be done from a standing or half kneeling position. If half kneeling just make sure your head, shoulders, hips, and bottom knee are in line to eliminate forward lean. Still tuck those hips, squeeze the butt, and brace your abs.
Check this video out for more details:
https://www.youtube.com/watch?v=RaobmOmQsnU
2. Hardstyle Plank (5 sets of 15-20 second high tension holds)
This is not your average plank. Though it may appear as so, it takes a lot more work than meets the eye. Assume your normal elbow plank position with your shoulders above your elbows and hands apart. From here bring your feet together, again tuck and eliminate any lower back swaying, aka forward hip tilt. Squeeze both fists and start to brace your abdominals. Don't forget to breathe. For the next 15-20 seconds you are going to make it feel as if you are trying to pull your elbows to your toes and your toes towards your elbows while squeezing your legs together and your fists. This will create a large amount of tension. Don't relax and let your back sway and don't allow your shoulders to drift over your hands. Stay in control, breathe and squeeze for 5 sets of 15-20 seconds.
Check this video out for more details:
https://www.youtube.com/watch?v=6TKktamzq4o
3. The "Dead Bug" Drill (5 sets of 5-10 on each side)
Not only is this great for your core and abdominals, it activates and refines your crucial cross pattern neurological pathways. This is a must do for everyone. Its difficulty lies within its simplicity. Start by laying down on your back. Take your arms and point them into the air, fingers to the ceiling. Bring your legs up pointing your toes to the ceiling as well. You want to start by lowering a single arm back towards the ground and lowering the opposite leg down towards the floor as well. Control this movement, lowering the opposite arm and leg as close to the ground as you can before returning to your starting position. After you return to your starting position, alternate to the other opposite arm and leg. You want to make sure there is no flexion in your lumbar spine and that lower back stays pressed flat to the ground.
4. Turkish Get-Ups (Layer 1 on each side throughout your workout)
A classic strength movement, and surely an amazing abdominal exercise. You can find fitness guru's all over the place slowly destroying themselves with improper turkish get-ups in which they are using a 20lb kettlebell. The point of the get-up is control, mobility, stability, breathing, and strength. Do not make this a metabolic drill, nor should you try to modify unless a qualified professional does so for you. This is an in depth movement but not impossible for you to learn. I don't care if you are 8 years old or 80 years old, this movement will help you perform, feel, and live a better life. It has so much carry over and if you do it right, with the right amount of weight, you will experience a lovely burn in the mid section.
Refer to this video for details on the form for the TGU:
https://www.youtube.com/watch?v=spqE97GXrA4
So, create an abdominal specific day or be smart and layer all these in everyday in all of your workouts. There is really no downside to focusing on the strength and stability of your abdominals and core. Try to have fun with these and remember nutrition is key.
Good luck, let me know how you do!
If you have questions or comments post, message, tweet, or poke:
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