9 Ab Challenge Workouts Maual

9 Quick Ab Challenge WorkoutsBy Tyler J. BramlettAll Rights ReservedCopyright © 2013, Tyler Bramlettwww.garagewarrior.com

No portion of this book may be reproduced or transmitted in any form or by any means,electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the express written permission of the publisher.

Manufactured in the United States of America Published by: Tyler Bramlett. Rocklin, California

I’m sad to have to include a disclaimer but here it is. DISCLAIMER STATEMENT: Exercise, Nutrition and Lifestyle books and videos sold and distributed by Tyler Bramlett and garagewarrior.com or it’s partnered websites reflects the authors personal experience and is provided for educational purposes and general reference. It is not be a substitute for medical advice or counseling.

The reader assumes all risks from the use, non-use or misuse of the information in thisbook. Neither the author nor publisher assumes any responsibility for the use or misuse of the information contained in this book. Please consult a Physician before beginning any nutrition and exercise program.

9 QUICK CHALLENGE AB WORKOUTS

http://www.garagewarrior.com

http://www.garagewarrior.com

First of all, thank you so much for choosing to invest in the 9 Quick Ab Challenge Workouts! This program will help you go from basic core exercises to complex gymnastic core exercises using minimal equipment.

The secret to the effectiveness of this program is how it focuses it’s efforts on the only 2 ab movements. Let me explain...

Your core muscles do 2 different things... First, they stabilize your spine to create your posture and prevent external stimulus from imposing it’s will on your spine. This stability component must be trained and this program will show you how!

Second, your abs were designed to create compression between your upper and lower body. Essentially this means that your core was designed to fold you in half when necessary. It is for that reason that we include my own personal compression progression in this program.

Each workout only lasts 5 minutes in length and it’s important to master the first workout before moving on to the next one. If you can do the final ab exercise, you will notice abs of steel that look as good as they perform!

To best use this program, first go through each of the 2 exercises contained in the first workout and practice each one of them to make sure you fully know the details as to how to do the exercises perfectly.

Then, do the first workout and if you can do all of the holds and continue doing all of the reps during the compression intervals then move onto the second workout. If not, try adding 5 seconds to each interval until you are able to complete all 5 of them.

The next section below will teach you the exact exercises to use with this program. You can also head on over to the exercise video library to download the compression or stabilization instructional videos.

Click Here To Visit The 9 Ab Workouts Exercise Libraryhttp://garagewarrior.com/downloads/9-ab-workouts-download-gstbe6gh39h74h6ty198hd87geihe6ef7he8e9/

INTRODUCTION

http://garagewarrior.com/downloads/9-ab-workouts-download-gstbe6gh39h74h6ty198hd87geihe6ef7he8e9/




CORE COMPRESSION

SERIES

z

EXERCISEALTERNATING BENT KNEE RAISE

1.

2.Start in the bottom position with arms by your side and palms facing up. Press your shoulders and lower back firmly to the ground, tilt your pelvis and bring your legs full up to 90º with knees bent at 90º. Maintaing this position, bring on leg down, tap the ground and return to the start. Alternate with other leg.

Instructions

#1

EXERCISEALTERNATING LYING LEG RAISE

1.

2.

3.

Start in the bottom position with arms by your side and palms facing up. Press your shoulders and lower back firmly to the ground, tilt your pelvis and bring your legs full up to 90º. From this position, bring one leg down, keeping the non-woking leg at 90º, tap heel to the ground, keeping your legs extended. Repeat with the other leg.

Instructions

#2

EXERCISELYING LEG RAISE

1.

2.

BOTTOM

TOPStart in the same position as the ALTERNATING LEG RAISE, palms facing up, shoulders and lower back firmly to the ground. Tilt your hips forward and lift your feet fully off the ground. To finish the movement, bring your legs full up to 90º. Repeat.

Instructions

#3

EXERCISEOVERHEAD LEG RAISE

1.

2.

BOTTOM

TOP

Starting the LYING LEG RAISE position, press your shoulders and lower back to the ground. Tilt your pelvis forward and raise you arms above your head. Keeping tight, contract your abs and bring your legs fully overhead, with your knees ending by your nose. Your hands should touch your toes. Repeat.

Instructions

#4

EXERCISE1/2 V-UP

2.

1.

BOTTOM

TOPPress your shoulders and hips to the ground. Squeeze your belly button to the ground, keep you core tight and raise you arms above your head and your legs to 30º. Using the momentum from your arms, contract your core and finish with your hands touching your toes. Balancing on your tail bone.

Instructions

#5

EXERCISELOADED LEG RAISE

1.

2.

TOP

BOTTOM

Start by grabbing a light dumbbell and extend your arms overhead with the dumbbell in hand. Press your shoulders and lower back firmly to the ground, keeping the dumbbell slightly off the ground, extend your legs overhead to 90º. Lower them back to the ground and back up, keeping the dumbbell off the ground.

Instructions

#6

EXERCISEBASIC V-UP BOTTOM

TOP

1.

2.

Press your shoulders and hips to the ground. Tuck your pelvis, keep you core tight and raise you arms above your head and pick feet slightly off the ground. Keeping tight, use your arms for momentum. End the position balancing on your tail bone and touching your hands to your toes.

Instructions

#7

EXERCISEGYMNASTIC V-UP

1.

BOTTOM

2.

TOPAs in the BASIC V-Up, start by pressing your shoulders and hips to the ground. Pelvis tucked, keep you core tight and raise you arms above your head and pick feet slightly off the ground - with the gymnastics V-Up we want to “freeze” our arms in one place, NOT using them for momentum. Finish in the same position as the BASIC V-Up.

Instructions

#8

EXERCISELOADED V-UP

2.

1.

BOTTOM

TOPAs in the GYMNASTICS V-UP, start in the bottom position with arms extended overhead and feet slightly off the ground, but this time, grab a dumbbell. Compressing your core, finish in the same position as the basic V-Up with the dumbbell in your hands. Repeat.

Instructions

#9

CORE STABILIZATION

SERIES

EXERCISEWALL PLANK

Place elbows on a wall about shoulder width apart. Press elbows and palms firmly to the wall. Drive your elbows into your sides, squeeze your lats and glute. Feel your abs fire when your drive your elbows down and closer to yours sides.

Instructions

#1

Place elbows on the ground about shoulder width apart. Press elbows and palms firmly to the ground. Your shoulders should be right over your elbows. Place knees on the ground to use for support in keeping your body off the ground. Keep you core tight, squeeze your glutes and pull your elbows towards your sides.

EXERCISEKNEELING PLANK

Instructions

#2

Start in the KNEELING PLANK position. Place elbows on the ground about shoulder width apart. Press elbows and palms firmly to the ground. Bring one leg straight. Drive that straight leg into the ground. Keep your core tight, squeezing your glutes and drive your elbows down and back.

EXERCISE

Instructions

1/2 KNEELING PLANK

#3

EXERCISEBASIC PLANK

As in the KNEELING PLANK, place elbows on the ground about shoulder width apart. Instead of using your knees for support, pick you knees off the ground. Squeeze your glutes, pressing those straight legs into the ground and driving the elbows down and back. Keep tight and hold for as long as possible.

Instructions

#4

EXERCISEONE LEG PLANK

1.

2.

As in the PLANK, place elbows on the ground about shoulder width apart. Press elbows and palms firmly to the ground. Keeping tight, lift on leg off the ground. Make sure not to rotated your hips when lifting the leg. Repeat with the opposite leg.

Instructions

#5

EXERCISE

As in the ONE LEG PLANK, place hands on the ground about shoulder width apart. Press palms and fingers firmly to the ground. Find your balance, squeezing your glutes and lats, lift on leg off the ground and the opposite arm. Repeat with the opposite leg and arm.

Instructions

#6

1.

2.

ONE ARM, ONE LEG PLANK

EXERCISESUPERMAN PLANK

Place hands in a push-up position and walk them out as far as you can. Press palms and fingers firmly to the ground. Think of pulling down on the ground to activate your lats. Squeeze your glutes. Keeping tight, lift your body off the ground and trying to hold this position for as long as possible.

Instructions

#7

EXERCISEONE LEG SUPERMAN PLANK

As in the SUPERMAN PLANK, place hands on the ground about shoulder width apart. Press palms and fingers firmly to the ground. Keeping tight, lift on leg off the ground. Repeat with the opposite leg.

Instructions

#8

EXERCISE

As in the SUPERMAN PLANK, place hands on the ground about shoulder width apart. Press palms and fingers firmly to the ground. Find your balance, squeezing your glutes and lats, lift on leg off the ground and the opposite arm. Repeat with the opposite leg and arm.

Instructions

1.

ONE ARM, ONE LEG SUPERMAN PLANK

2.

#9

WORKOUTS

Protocol: (INTVL) IntervalsDescription: Perform the following exercise(s) for 30 seconds of work followed 30 seconds of rest one time through. Switch sides 1/2 way through on any unilateral exercises.Time: 5:00

Wall Plank HoldBent Knee Alternating Leg RaiseWall Plank HoldBent Knee Alternating Leg Raise Wall Plank Hold

WORKOUT#1

TRACK SCORE

Track your results by measuring how many of the 5 rounds you completed all the way through. For holds this means holding each position without rest for the entire interval and for compression exercises this means continuously doing reps during the interval under control and without rest.

HOW TO TRACK YOUR RESULTS


Kneeling Plank HoldAlternating Leg RaiseKneeling Plank HoldAlternating Leg RaiseKneeling Plank Hold

WORKOUT#2

TRACK SCORE




1/2 Kneeling Plank HoldLeg Raise1/2 Kneeling Plank HoldLeg Raise1/2 Kneeling Plank Hold

WORKOUT#3

TRACK SCORE




Plank HoldOverhead Leg RaisePlank HoldOverhead Leg RaisePlank Hold

WORKOUT#4

TRACK SCORE




One Leg Plank Hold1/2 VupOne Leg Plank Hold1/2 VupOne Leg Plank Hold

WORKOUT#5

TRACK SCORE




Superman Plank HoldLoaded Leg RaiseSuperman Plank HoldLoaded Leg RaiseSuperman Plank Hold

WORKOUT#6

TRACK SCORE




One Arm One Leg Plank HoldBasic VupOne Arm One Leg Plank HoldBasic VupOne Arm One Leg Plank Hold

WORKOUT#7

TRACK SCORE




One Leg Superman Plank HoldGymnastic VupOne Leg Superman Plank HoldGymnastic VupOne Leg Superman Plank Hold

WORKOUT#8

TRACK SCORE




One Arm One Leg Superman Plank HoldLoaded V UpOne Arm One Leg Superman Plank HoldLoaded V UpOne Arm One Leg Superman Plank Hold

WORKOUT#9

TRACK SCORE



9 Ab Challenge Workouts Maual

Documents

Transcript of 9 Ab Challenge Workouts Maual