Today I'm taking you old school. I'm gonna shred your abs with these old-school moves.
Let's do it.
So first, we're going to get down into a side plank dip.
We're gonna do 20 reps of a side plank dip – let's go.
You want to keep your body straight, and you want to go down and up.
Three, four, five, six –
This works your obliques – seven, eight, nine, ten – ten more!
One, two, three, four,
Five, six, seven, eight, nine, ten – good! And then we want to turn over do the right arm –
It's the same thing – keep your your obliques tight, keep the whole ab area tight
and then go straight down and up down and up.
Down and up – two, three, four, five, six,
seven, eight, nine, ten –
ten more – don't break!
One, two, three, four, five, six, seven,
eight, nine, ten – good!
Alright now we're gonna go right into the Russian twist – you can do it!
Body weight, a bottle of water, or a dumbbell – whatever you have available,
cross your legs – you can bring your legs up in the air and twist.
We're gonna do 20 reps on each side.
Are you ready? Go!
One, two, three, four, five,
six, seven, eight, nine, ten – twist!
One, two, three, four, five,
six, seven, eight, nine, ten – good job!
Now we're gonna put the dumbbell or the weight down whatever you're using,
Now we're gonna go right down, we're gonna go into flutter kicks.
If you have any lower back pain, put your hands under your butt
to protect your lower back. If not, hands on your abs so you can feel exactly what you're doing.
Hollow out – and go.
One, two, three, four, five – we're doing thirty reps!
Seven, eight, nine, ten,
one, two, three, four, five,
six, seven, eight, nine, twenty,
one, two, three, four, five,
six, seven, eight, nine, thirty.
Good job!
Alright, now we're gonna go right back into side plank dips.
So remember, you want to keep staring at your forearms, keep the body flat.
You can either stack your feet or stagger them.
Okay?
And then we're gonna go down and up.
One, two, three, four, five,
six, seven, eight, nine, ten – good, ten more!
Ten, nine, eight, seven – keep those obliques tight!
Six, five, four, three, two, one, good!
Now we're gonna switch sides, go over to the right – remember guys, it's always
summer somewhere, gotta keep those abs tight – and go! Down and up,
One, two, three, four, five, six, seven, eight, nine, ten – keep going!
Ten, nine, eight, seven, six,
five, four, three, two, one – good!
Now we're gonna go back down – grab the weight
or body weight, either way doesn't matter, just do what works for you – and we're
gonna go right back into a Russian twist. Cross the legs,
keep them up in the air, or you can have them on the ground, it's okay, but what we
want to do, we want to make sure that we're twisting.
Alright? So keep the legs up,
twist, bring the elbows around, twist!
One, two, three, four, five,
six, seven, eight, nine, ten – keep twisting!
Ten, nine, eight, seven,
six, five, four, three, two, and one.
Good! Keep pushing guys – no pain!
Take a deep breath, – we're gonna go back down on the ground
For boxing, you gotta have strong abs.
You're gonna have guys throwing hard shots to your stomach – you got to be able
to brace it and take those shots, okay?
So we gotta have strong abs – are you ready?
Let's go, come on!
One, two, three – let's work those lower abs!
Four, five, six, seven,
eight, nine, ten – ten! Nine, eight, seven,
six, five, four, three, two, one – let's count up again!
One, two, three, four, five,
six, seven, eight, nine, ten – good!
That's two rounds done, we have one more round to go –
You always are better off having strong abs – strong abs protect your lower back,
to protect your back in general –
Good core strength helps you squat, it helps your bench press, so overall strength,
endurance, and of course, you can't forget – looks.
Alright we're gonna go back down –
We're gonna do the left side obliques, we're going to go back down and up –
I like to feel my obliques every now and then, make sure that I have them engaged
and I'm doing my abs, doing the side plank hips the right way.
Are you ready?
Let's go! Down and up –
one, two, three, four, five, six, seven – I'm breaking a sweat!
I'm sure you are too, but we work – come on! Let's get ten more –
ten, nine, eight, seven, six,
five, four, three, two, one – good!
Alright – now we're gonna switch over,
we're going to the right side, we gotta have balance, we gotta make sure
we're working both sides, not just one dominant side – alright, are you ready?
Either stack or stagger, pick whichever you feel the most comfortable with.
Down and up. One, two, three, four, five,
six, seven, eight, nine, ten – ten more! Ten, nine,
eight, seven, six, five, four, three, two, and one.
Good job, good job.
Breathe, catch a breath –
You know, a lot of people are not fans of doing abs –
I'm a big fan of doing abs. As you can see, I'm sweating. You can get
your heart rate up and burn a lot of calories while doing abs – so now we're
right on to Russian twist – grab your weight, or just twist. You don't need
weight, okay? I like to use weight; it gives me a little more.
And our focus is on squeezing my abs. Alright, are you ready?
Let's twist; let's go. One, two, three
four, five, six, seven, eight, nine, ten –
come on, keep twisting! One, two, three, four,
five, six, seven, eight, nine, ten.
Good job!
I love doing abs. I'm sure you love doing abs too.
If not, let's keep doing it – when those abs start showing,
you're gonna love them, you're gonna love them on the beach... everywhere. Alright, you ready?
Now we're gonna go down, we're going to go into flutter kicks to work our lower abs.
The lower abs are weak on most people, so it's important to never neglect your lower abs.
Alright, are you ready?
We're gonna go down into it, remember to protect your lower
back if you need to – if not, hollow out, and go down and up. Are you ready?
Go! one, two, three, four, five,
six, seven, eight, nine, ten,
one, two, three, keep those legs straight up –
down and up, keep going!
Go, let's get 10 more!
Ten, nine, eight, seven, six,
five, four, three, finish strong guys! Two and... one, good job!
That was three rounds, 10 minutes of ab work – if you see I'm sweating, I know you're sweating.
You can raise your heart rate to burn a ton of calories while doing abs.
Abs and boxing will protect you – when guys take shots at your stomach, you don't want to be
the guy that goes down. Get them strong, and then look amazing on the beach.
It's a win-win for everybody. New abs.