What's going on Herman Nation? This is your next segment for the Be a 10 2010 series this is your Scott Herman fitness
ultimate
TRX AB core workout okay? Now I want to talk about the TRX again if you guys haven't seen the beginner videos or
haven't seen in the videos they have the TRX just click right here bring you to that link
but the reason why I like the TRX is because for me
when I'm traveling or go into a hotel if it's late at night in my room
I can use the TRX straps I can take it with me anywhere and when I do my core when I do my ab workouts
When you get to a certain point it gets to we're doing just regular sit-ups
Doesn't get you that kind of burn that you want to feel so for me I the TRX because I can hit every
single part of my abs and I can do it from home when I'm at the gym I choose the machines
But the way the TRX is made is you can use your own bodyweight you can use different angles to make the exercise more
intense or not
also I have noticed some some post saying just go to Home Depot
and buy some straps and do it that way I mean if you want to I wouldn't recommend it because the TRX is
Specifically made to withstand the certain amount of pressure it's made not to break
It's made to be attached to anything into a machine you can attach it to a pole you can even put a stopper
On there that it comes with so you can attach it to your door and do it at home the TRX has
adjustable straps that are very easy to adjust
Okay it also has handles and it also has spots for your feet
Okay this is a very very very great piece of equipment that you can take with you anywhere and it comes with a case, okay?
It's like I said. I've had my TRX for about two years I bought it in
2008 I've had it ever since take with me everywhere and we get started with the workout again this is your ultimate core
Workout it's going to destroy your abs the only thing this may be different is your intensity and range of motion
Any of you can do this workout whether you're a beginner or your advanced
The only thing that is gonna change is like I said the intensity which is how fast you do the exercises how many reps you do the exercises
and how much rest in between you take
forth between the
Exercises and then the range of motion you know if you can't bring your legs all the way up or all the way down
or you can't go out as far that will increase over time as you build a stronger core, okay
So let's get started first thing you gonna do is you do a suspended crunch, okay
what you're gonna do is put your feet in the lower loops like this
And now for each exercise you want to do a set of
15 the 20 reps if you want to do more that's fine if you want to do it on a basis up say as many
reps as you can for 30
seconds or as many reps as you can for a minute I mean go wild with this this is just my
Demonstration on how to do the exercises like I said if you want to make your make it more intense
Do more reps or do a timed repetition okay just make sure you do all the exercises
So suspended crunches the way to do these is you come out
So that you're hanging like this keep your arms straight meet you to neutral spine and you're simply gonna bring your knees
into your chest and
then come back up
bring your knees to your chest
And that's how you do suspended crunches okay the next exercise you're going to do is called a pike
Okay the way to do a pike is to get in the same position this time you need to keep your knee straight
you can just bend at your hips
up as high as you can
down
Down keep your toes pointed toward your stomach
One more
And that's how you do a Pike
next exercise you're gonna do is something called a pendulum. You know what a pendulum is?
Okay, that's we're doing with our legs this is a super awesome exercise to work your obliques
just get in the same position okay body out keep straight and what you're going to do
keep your body straight and go side side
like this you're gonna crunch
Your obliques
That's how you do a pendulum that movement is all about control because if you don't control the exercise
when you go up either you'll fall over or when you come back down you'll fall over that way so you have to keep a
Strong tight core like I said the main difference is going to be your intensity
If you can't go as far out as I was going when you start then go a little not as far out
the next thing you're gonna do is pendulum two now the same thing
in the same position but now you're gonna do a controlled swing
And then after you swing to one side you can bring your knees to your elbows
And bring your legs back out controlled swing to the other side knees to elbows and then repeat back and forth back and forth
So come to one side
Control control is the key the more control you have the stronger your core is so
next thing you're gonna do is a standing body crunch which actually simulates an AB wheel okay?
But you simply on your knees you hold the sides of the handles you roll in and roll out
we're gonna do
is grab our handles
Now again
The main thing that is going to differ here when you do the exercise is how far out you go
How many reps you do so what you want to do is start like this
Then you're gonna come out
Look up goes all the way down as far as you can
Come back in down to your sides
come up
That's how you a standing body crunch
the next thing I do is the standing side oblique twist okay now for this exercise you need to turn the TRX into one strap
and the way you do that
take one loop
pass through the top
take the second loop pass it to the top
and pull okay now it's one strap
now the way for this exercise to work properly if you have to hold your arms as high as you can
So legs about shoulder width apart a little wider
hold your arms up as high as you can and then twist turn your head with your arms
pull yourself in
come to the middle other side
That's how to do a standing oblique twist now what you gotta do is take your TRX straps out of the one strap position
And what you're gonna do now is a suspended oblique crunch, okay?
The way you want to do this exercise is you want to get back into the same position
Okay
What you're simply gonna do be on one of your elbows turn to the side
So your feet turn as well
you're gonna keep your body straight keep your knees locked
okay your body off the ground
hands up and as you bring your hand in
you're gonna
crunch your side reach out
Come back end like this reach to the top very gracefully, okay come in
Reach to the top
Once you do one side you're going to switch to the other side
Start here reach in. Crunch
That's how you do the oblique twist with the TRX now the next thing you're gonna do
Is suspended alternating crunches, knees to chest and then alternating elbows, okay?
So what you do is this basically the same exercise you did for the first exercise
except now instead just going to your chest you go chest right side left side
So get in the same position
Nice wide stance body straight now bring your knees to your chest
come out
knees to elbow
out
knees elbow
out that's one rep okay
But notice the control I'm not swinging and I'm swinging all over the place
control is what makes TRX work
And if that wasn't enough for you the last exercise you're going to do is a simple plank
Okay, what you're gonna do is gonna get on your elbows
pull yourself out
and when you're ready
get in plank position
you're simply gonna hold the plank position for as long as you can engaging your core flexing your abs
keeping everything as tight as you can
until you fall over
So that's the Scott Herman Fitness ultimate TRX core workout
For more TRX workouts be sure to stay tuned I'll be posting new stuff all the time and as always
More good stuff coming soon. Later guys