Hi, welcome to a special series that is going to let me help a lot of you. Every week I am going to bring to you a series of workouts that you can do anywhere with minimal or no equipment. I will include some easy to follow nutrition habits to help you get to where you want to be.
To start it off I am going to keep it simple and short.
Today’s series is a little 4 minute Abs circuit that can be thrown in on its own or at the end of your normal workout. Every workout will be tried and tested by me, as all my clients know I never prescribe any exercise that I do not do myself, this eliminates the bullshit.
I did this workout on Friday after my lower body strength session and I woke up today with my abs/core region in bits and I can definitely feel it working and thats only after 1 session. ( I borrowed this workout from Craig at TT)
4 minute Abs Sculpt
1a) Ab wheel roll out ( can use stability ball or val slides) 45 secs slow roll out over 3 secs
1b) Crossbody mountain climbers 45 secs
1c) Side plank 45 secs each side
1d) Rocking or walking plank 45 secs
Rest 15 seconds between each exercise. If you are advanced you can add this another 2-3 times.
The purpose of the slow roll out is to let your muscles stretch and allow a powerful contraction on the way back, more than likely this will leave your abs sore the next day if you stay engaged and braced through out.
Try to stay away from anything that is going to cause you more pain the next day like laughing haha!
How are you going to incorporate it into your routine?
You can do this workout on its own but to be more effective it would be better added in at the end of your current training sessions but I would only do it twice per week max that’s how good it is.
Just remember to feel the movement, keep your abs tight and braced through out to make it an amazing abs circuit.
Nutrition
- Keep it simple and do not over complicate the process.
- Aim to eat 3-5 times per day
- Eat REAL food, cut out PROCESSED food
- Try to eliminate SUGAR as much as possible
- Stay away from fizzy and carbonated drinks- Replace with water
- Have protein at every meal
- Have a variety of vegetables at most meals
- Try to improve one small thing about your diet each day
- Eat when hungry not when your bored
- Stay hydrated at least 1.5-2L per day
If you want more help with your training session please click on the link below to book in for your FREE consultation.
Stay positive and work hard to achieve your true potential.
Daniel McCaffrey
P.S Keep an eye out for more workouts coming soon and the LAUNCH of my new HOME BOOTY WORKOUTS ebook.
LEAVE A COMMENT HERE