Hey, what's up nation? And welcome to my 400 rep challenge to building more defined app you guys want
abs that really pop out you can't expect to get them only training them a few times a [week] and
[half-assing] those workouts to boot a lot of people go to the gym
And they'll do like 90 minutes of chest and triceps and then save abs for last
And then do like 10 minutes and not really put forth
that much effort you guys have to admit it a lot of us will go to the gym and be like yeah
I just did like two ab exercises
I'm good, but then you wonder why your abs aren't coming in or why
They're not looking as defined as you'd [like] them to and a lot of us just say it's genetics
And that's not the case at all every single [one] [of] you watching this video
Should be able to see your abs if you train them properly
Now the shape of how they look is going to be different from person to person that's genetics
but in terms of lowering your body fat and training your rectus abdominus to [have] abs that pop just comes down to
consistency and making sure that you're always putting just as much focusing attention on your abs as you [were] on your chest or your
Biceps or your triceps or any other muscle that you're trying to make look better
So there's a few things that want to go over with you guys and at the end of this video
I'm actually going to do a round of all of the exercises in my challenge with you
So you know exactly how to do them and I also have some progressions
I want to share with you as well, so you can make this more intense as you do it so first things first
visual
motivation guys if you want to start to see
Six-Pack, abs you have to start
Mentally and a lot of us mentally if we don't think we can have them that's already going to put us off and you're going
To fail my challenge for the next 30 days what I want you to do is literally take a photo of yourself, okay?
then print that photo out and I want you to draw a
six-pack on your torso now this might sound silly to you [but] I want you take that photo take a black sharpie and just
draw a six-pack
To put that photo in a place where you're going [to] see it
Every single day because what that photo is going to do is going to ensure that you do this workout
You're going to get out of bed. You're going to wake up you're going to walk around your house to your room
You're going to see that photo and you're going to be like you know what I need to do this challenge
And I need to make sure hitting it every day you're going to get in the floor and you're going to do it visual
Motivation is so helpful and a lot of us you [know] think it's kind of silly
It's not it will help you guys out. So take that photo draw the abs on all right now some other things
I want to go over with you whenever you guys are doing abdominal workouts
You have to make sure you're breathing out on every single repetition on any exercise that you do
Reason being when you breathe out guys, you're basically taking all the air out of your core
Which is going to allow you to maximize the amount of spinal flexion you can get think about it
The reason why you take in a deep breath
Before you squat or you deadlift is so that you can't do spinal flexion. You can't do a crunch
so if you're breathing in and then doing a crunch
you're restricting your range of motion and you're not going to be able to get as hard of a
Contraction as you would if you were to breathe out on every single repetition
So keep that in mind as you're performing these movements and another few things that want to go over with you
You might not be able to do this challenge every single day, especially if you're just starting out use that as motivation
Like I want you guys doing five rounds on the three exercises
I'm about to show you but if you can't do it every single day
You can't get five rounds at least give it an effort and try to do one two or three
And as you start to get stronger
Those abs start to get more defined you'll be able to handle this kind of [volume] and you will 100%
Be able probably after the first week and a half do this every single day if you want and only takes
15, 20 minutes max now for the exercises you guys going to be doing a v-up
Hands over knees crunch and a stomach vacuum, and it's a few [variations]. All you need for this is your body weight
But if you want to make the exercise [more] intense you can get some ankle weights, and you can also get some dumbbells
And that's all you will need to make this more intense
so the first exercise
Guys is going to be a v-up and the way you do this exercise is you lay flat [on] the ground
You flex your glutes for stability and you reach up to touch your toes as you simultaneously
Lift your upper body and your legs off the ground so you want to try to touch your toes over your torso
Control the range of motion on the way down
And then come [back] [up] and keep touching your toes for 20 repetitions as exercise 1 now if you can't do that exercise
Yet the starting position for beginners would be
just to kind of tuck your knees into your chest and then bring your hands towards your ankles that way and
repeat that for reps for those of you guys who have
Ankle weights you can put the ankle weights on your ankles and do that movement and start to build up more strength
So you can do the V up and then for those of you who want to take it to the next level
You can do it with dumbbells and perform your reps like that
Or you can do the actual V up with dumbbells and ankle weights on and that's going to make the first exercise the most
Intense it's all about progression guys the second exercise is a hand over knees
Crunch now for this movement. It looks Easy
I guarantee you the first time you try this it will be very difficult for you to do
50 repetitions and this exercise is a lot more than [just] bringing your hands over your knees and going back to the ground
Some key points for this exercise guys you have to make sure [that] your shoulder blades are touching the ground on every single repetition
And it is going to be crucial on this exercise to make sure that when you come up you breathe all of the air out
of your core to get your hand as far over your knees as
Possible you also want to make sure that you're keeping your ankles and your heels as close to your butt as possible
This is because the closer that your ankles and heels out to your butt the harder [it's] going to make exercise also
Make sure you're flexing your abs as hard as you can at the [top] of the movement for every single repetition
And the last exercise you're going to do is going to be a stomach vacuum
You're going to be doing [10] reps of 10 second hold
This exercise is going to help you really tighten up that core
and it's going to give you that nice old-school body builder look that we all love and
Pretty much kind of miss because we don't see it too much anymore makes your core real tight
The way you perform this movement you're going to do five reps laying flat on your back
Sucking in your stomach as much as you can so obviously it's a [breathe] all the [air] out of your system
Sucking in as much as you can
Hold it for as long as you can it's probably going to be about 10 to 15 seconds of a hold
Breathe all the air out relax for a second and then do your next repetition
Now as soon as you finish five reps laying on your back
you're going to roll over to your hands and knees and
Perform five more repetitions that way the reason why I have you switching is because it's much
easier to do the stomach vacuum laying on your back because
Gravity is helping you and then when you roll [over] to your hands and knees
It's not going to be a huge difference
But it is going to be a little bit more difficult to do it that way
and I want you guys doing it both ways to make sure you maximize the effectiveness of the exercise as
Soon as you finish all three exercises that completes one round and I want you completing a total of five
Rounds now if you were training with me there would be no rest
We would just keep going as fast as we can throughout the entire circuit
until all five rounds are done if you need to take a little bit of a break in between exercises and rounds that's
Totally okay
if anything you guys should be timing yourself and
Every single time you do this circuit try to beat your scores so that at the end of the day you can visually see
Improvement you know on the wall
So take that photo of you with your abs that you've drawn and every time you do this workout
[write] the time down
right next to it and by the end of the 30 days I bet the time is going to be way lower and
I bet you won't have to draw your abs on anymore
It's going to be awesome [and] with that being said I would love for you guys [to] go to the info section below [I'm] going
[to] put a link to my forum section and would like for you guys to start posting your photos there
And it'll be a really fun way for all of us to stay motivated and make sure we're doing the challenge now
You're guys going to do one round with me real quick to make sure you know that's it how to perform all the movements
So let's get started
So there you guys have it that's what one round is going to look like and as soon as you finish all those reps
You're going to complete four more rounds for a total of five and that makes four hundred repetitions
I don't care how long it takes you if you just started to do this kind of stuff. It's going to be painful
You're going to have to push through it and it's going to be difficult
But if it gets easier over time that means you're doing it right you're sticking with it
and you're
building up your abs
And that's what this is all [about] guys if you want those abs to pop you have got to put the work in and one
of the best things about this too a lot of us worry about
Bulking and then our abs going away if you [guys] spent as much time
Building your abs and making them nice and tight making them pop if you gain a bit more body fat when you're bulking believe it
Or not you're still going to be able to see your abs because it's not just that like
Thin film sheet that kind of looks like this where most people have it's going to be boom abs
Cut deep cut and that's what you guys want
so if you haven't already
click that link down in the info section below go to my forum section and I want you guys to post your photos and post
What your goals up and keep coming back to my forum so you can get
Motivated by myself and the rest of the community and if we don't see your face for a while
We'll give you shit for it because we want you to reach your goals
and there's nothing wrong with [a] little friendly competition a little friendly motivation at least in my book there isn't so
if you have any questions, please leave them down as a comment section below
Show some love if you enjoy these types of videos [and] want more of them. I love challenges
I love challenging you guys
So if that's what you want to see click that thumbs up button subscribe if you haven't already and as always
More good stuff coming soon. See you guys