Stop doing tired old crunches activate your core and reveal that six-pack in just 15 minutes
With the MetaBurn 90 core work out you'll get expert instruction and a little motivation from yours truly
Meta burn 90 now part of the bodybuilding.com all-access family download today for free
What's going on nation? And welcome back to my live workout series today
We're taking another chapter from my program on the all-access
bodybuilding.com app meta burn 90 and this is core two I'm gonna be
Slamming those ABS so hard that they got no choice but to grow and start to become more blocky like this
The key to blocky abs is you have to train your abs guys
All right
You can't just do a 3-hour workout for your biceps and triceps
And then spend five minutes doing abs and not putting that much intensity into it now for this workout
I got seven exercises and we're doing 45 seconds of work followed by 15 seconds of rest
and we're doing two rounds for a total of about 14 to 15 minutes the actual workout on my
program on all access is
three rounds
so if you want to take it one extra step and hit it again you're more than welcome to and if you want to
Do the entire
90-day program I got a free link for a 7-day pass down in my pin comment below
So let's get started with our warmup now. We're hitting core. So we'd give you some shoulder slaps
We're gonna do some butt kicks and we're gonna do something to side to side
Rotations and you get the blood flowing a little bit now
I do suggest having some water around if you don't do a lot of ab work
Chances are you might cramp up. Because this is a pretty hardcore workout now remember
This is core two which means it's more advanced than core one. All right, pretty obvious
So if you're having a hard time
Don't worry when you start the meta burn 90 program you start off on week 1 phase 1
This is a bit further along in the program, but I gotta show you guys how intense this stuff gets
Right, but kicks butt kicks
Warm up those legs get the blood moving
And now for this workout you will need a pair of dumbbells I recommend using 15s or 20s
So if you don't have those yet, make sure you grab them
Alright, and now some side to side rotations
Breathe out as you go side to side.
That's so good this gives me the deepest back crack guys and love it. Alright so water bottles ready
Dumbbells ready? Let's get started with the work up
First things first alternating dumbbell toe touch
dumbbell in right hand
And go
45 seconds getting your shoulder blade off the ground and reaching for your toes just
Like this
Now I'm using 20 pound dumbbells.
I suggest like I said staying in that range of 15 to 20 or some of you crazy guys
Can go 25 30. I think it's always a great idea to have
multiple sizes around
So you can continue to push yourself
on every single rep of all your sets
Yeah, keep going
3 2 1 and relax
Now it's also really important that as you're doing this guy. You're flexing and squeezing your abs as you go up and down
Okay, so you're not just moving your leg and arms you're squeezing your abs
Two one and go
If you guys look at my shoulder I'm getting it off the ground as high as I can
squeeze those abs squeeze your obliques squeeze your rectus abdominus squeeze your entire core as you
Come up
20 seconds
Keep going guys
All right. Now we're gonna stand up
grab your other dumbbells
And we're gonna be doing a standing knee crunch
Probably something you never seen before
But it's fun
arms in the air
one
and go
You're lifting your knee to your elbow
while lowering your arm
You've probably never felt a feeling like this before in your abs and especially your obliques
Now your shoulders will fatigue obviously guys, but that's okay. Nothing wrong with a little shoulder fatigue doing an ab workout
But you guys can see I'm flexing and squeezing my abs as I go up and down
Ten seconds. Yeah, keep going
Next up alternating Superman, out on the ground on your stomach. Let's go you guys are doing great
And go
When doing the alternating Superman guys
Get your leg as high as you can in the air
And try to keep it the same
With the arm that you're lifting
Doing great guys, keep it up
Nice steady pace
It's really important that when you're doing a core workout you work the entire core so that means your backside as well
Keep going
Alright relax now back on your back. We're gonna do a static V-up. So let's get ready
Everyone down on the ground
legs in the air
and go
Now if you're having a hard time
holding your legs in the air for this exercise
Bend your knee and reach for your heels, but if you can do the full range of motion
Stick with that
Yeah, come on guys don't stop it's only a 15-minute workout
Yeah, yeah, yeah
Yeah push through
Yeah, and relax whoo
All right
Now I'm gonna roll over we got alternating knee to elbow
mountain climbers so mountain climber position
Plank position two one and go side to side just like this
rotating through your body
Try to bring that knee right to your elbow
Stay light on your toes back and forth. Keep your butt down
Halfway there halfway there come
On guys looking good keep pushing
Come on keep going
Final exercise of the first round rule crunch get back down on the ground on your backs
One and go gonna roll to the left
Roll to the right and as you go side to side
Stretch your core out
So you get a nice arch of my back as I roll side to side
Yeah, looking good guys
Fifteen seconds, yeah
Keep pushing. Yeah, come on
And the last 30 second break
Here we go
Boom
Guys, you can already tell from this workout
We're hitting the entire core guys, and you're not used to doing core workouts like this
It is a hundred percent natural for you to cramp up
or feel super fatigued very quickly, but your abs can handle a lot of abuse
That's why a lot of the times I'll train my abs
Three sometimes four times a week because I know they can handle it. So
Don't be afraid to push yourself
Now get back into the starting position for the alternating dumbbell toe touch
And go
So the first time around
You weren't really feeling your abs
By round two you pre exhausted your entire core
You're probably gonna feel
These exercises a lot more still focus on that mind-muscle connection
Flexing and squeezing your abs get your shoulder off the ground and keep going. Yeah
Yeah
Keep going guys
Alright push through
Nice steady pace and
Relax and switch hands you guys are doing great. Keep up the good work
Stay with me. Remember the goal is to do as many reps as you can that's it
Let's get ready and go yeah
Guys do it good
Man, I can feel my abs and obliques
lighting up and I'm not looking forward to the next exercise. Yeah, which is the standing crunch
Come on guys ten seconds
All right
Everybody up on your feet
grab your other dumbbell
Flex those abs guys take a look I bet they're on fire
Just like this doing great guys keep up this good work nice steady pace
If the dumbbells get too heavy just drop them on the ground and use just your hands
Or if you can keep those dumbbells keep them
15 seconds. Whoo. Come on
Come on guys
five four three
I've never actually looked forward to doing an alternating Superman, but after that you certainly look forward to it
All right guys five seconds. Three two one
and go
Just like this
Doing great guys
Get that left get that leg off the ground
Your hip your entire quad should come off the ground
Ten seconds, come on
Four three two one
Awesome job almost there. We're halfway through the last round guys
Get ready three two one
Shoulders touch the ground
fingers touch the toes
If your shoulders don't touch the ground
On every rep
You're not
Extending your abs as much as you should be
at the bottom
Man this is getting tough. Yeah
Yeah, I think my legs got longer overnight. I can't reach my toes
Come on guys
Yeah, push ten seconds
Yeah, yeah three two one
That burns but it burns good. All right guys mountain climbers are next
here we go plank position and
Rotate back and forth
Bring that knee to the opposite elbow
Cut through your body. You should be flexing your abs and your obliques while doing this movement
Don't just let your core sit there all floppy. All right, suck it in and tighten it up
Halfway there. Come on guys
Push through the bangs come on
Fifteen seconds, come on. Yeah come
On guys I know you can do it
Three two one
Roll crunch last exercise and then you're done empty your tank. Don't give up
Everybody down right now
Yeah side to side stretch the ABS side to side press the ABS
You guys are doing great thirty seconds left come on
Roll it out roll it out
Come on guys, yeah
Yeah, yeah, come on
Three two one.
Oh man that was a good workout guys
Should be proud of yourselves that's core two
Okay, it's more advanced than core one
And if you like this workout, just remember it was only two rounds
We do three in meta burn 90 and there's also a core three as well
So it gets even harder than this
So if you think you've got what it takes to transform your body into the body of your dreams
And you really enjoy working out with me in real time. Go to my pin comment below
Click the link and try Meta burn 90
7 days free on the bodybuilding.com
All-access app I'll see you there. Hey, what's up guys? I had a really great time working out with you today
And if you enjoyed the workout, I got lots of more follow along right over here in this playlist
But if you really want to try the full 90 day program meta burn 90 click the link below and give it a shot
I know you'll love it