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this is fitness blenders crunch list ab
workout
in this workout routine we're doing
of nine different exercises and you're
doing
exercise 450 seconds now you don't
necessarily need to do a warm-up for
this routine but it's always a good idea
to do at least a five-minute warm-up
before you do any kind of physical
activity let's go ahead and get start
with our first exercise we're gonna
start off with a double chop knee pulls
go ahead get ready
and begin here start with those hands
directly above your head then draw one
knee up across the side of your body
while pulling those hands down to the
outside that leg you're gonna do that
motion twice pulling that knee up and
bring those hands down and then you're
gonna switch over and do the same thing
on the opposite side just keep
alternating back and forth moving
relatively quickly making sure you're
trying to get as much range of motion
out of that knee as you can really
trying to get nice and high now every
time you bring that knee up and those
hands down you actually want to do a
little bit of a crunch motion pulling
your shoulders forward and kind of
rocking those hips in you should feel it
quite a bit in those abdominal muscles
and that hip flexor of the front hip
joint as well as into those obliques a
little bit from that rotation motion
through your shoulders every time you
come down to the outside that leg
almost done jizz about five seconds left
and go ahead and relax all right
next one the torso twist jabs
go ahead and get ready
and begin go ahead and drop down on a
quarter squat rotating those shoulders
back and forth you want to get a really
nice rotation on that torso pulling
those shoulders across as much as you
can it's less about getting your arm
across in front of your body than it is
rotating that shoulder so your arm
actually comes across at a diagonal so
really focus on that rotation through
those shoulders and keeping down in that
nice quarter squat you can go lower if
you want to make a little bit harder the
main thing you want to focus on is
making sure you keep down that quarter
squat as you start getting more and more
tired your legs and start trying to
extend on you and get you back to a full
standing position so it's easier make
sure you stay nice and low it's at least
a quarter squat or lower
you
and just about 5 seconds left
and let it relax alright move on to the
next one the standing toe touches
go ahead and get ready
and begin we goes arm strip above your
head you can bring one leg up straight
in front of your body reaching with the
opposite hand down to the top of that
toe stretching forward out to that toe
as far as you possibly can
rounding their shoulders forward just a
little bit you want to get a nice tight
crunch in those abdominal muscles you're
gonna feel it also in your hip flexor
the front of that hip as well as the top
of that thigh so make sure you're
getting as much range of motion as you
can now you might not be able to
actually touch your toe like Kelly's
doing here but you do want to focus on
trying to get as much range of motion
out of this as you can't you want to
keep that leg as straight as possible
while at the same time crunching down
towards that toe as far as you possibly
can
just about five seconds left
and there you go go ahead let relax
let's move to the next one the four
twist knee ups
go ahead and get ready
and begin there's a really nice one for
those obliques you're gonna do four
rotations left to right and then on that
fifth rotation you're going to draw one
of your knees up really nice and high to
the outside of that opposite elbow so
its watch that rotation
it's going to be one two three four knee
up
one two three four knee up
just keep that rotation going nice and
slow under control making sure that
you're really trying to focus on getting
a lot of range of motion through that
knee trying to get that knee up as high
as you possibly can and every time you
drop back down it goes back down into a
quarter squat or lower
you
and we're almost done about five seconds
left
and let it relax I just
move on to the next one that crossover
toe touches
go ahead and get ready
and begin bring those arms straight up
out from your sides
you tipped forward and rotate those
shoulders at the same time bring that
hand down to outside of that opposite
foot and then you come back up nice
straight position then you repeat that
motion just over to the opposite side to
keep rotating back and forth getting a
nice rotation on those obliques using
those obliques to crunch yourself to the
side as far as you possibly can getting
as much rotation to those shoulders as
you can
you
and we're almost done just about five
seconds left
and let it relax are just going to move
on to the next one the side squat plus a
knee plus a side squat
go ahead get ready
and begin those hands come up behind
your head you squat out that right leg
first once you're down to that squat
you're going to come up and drive that
right knee up to the outside of that
left elbow then right back down that
squat with that right leg out then you
come up and you're gonna switch legs
bring that left leg out to the side
drive that left knee up right back out
with that left leg out to the side and
that squat and then come back up again
switching back over to the right just
keep alternating back and forth focus on
getting a really nice high drive with
that knee every single time you come up
in that middle making sure you're
rotating those shoulders getting a
little bit of oblique twist as well
every time that knee comes up just
really focus on getting a lot of range
of motion getting down really nice and
low a really nice wide squat as well as
driving that knee up really nice and
high and rotating those shoulders as
much as you can
and it's about five seconds left
and let it relax alright going to move
on to the next one the slo-mo rotations
go ahead and get ready
and begin those arms comes
from those shoulders nice and slow
rotate those shoulders to the left and
right as far as you possibly can try
keep those hips as stationary as you can
it's okay if they rotate a little bit
you want to try to keep them as still as
possible all that rotation you want just
coming around from that torso there's at
least as much of that rotation as
possible come from that torso so you
want to feel it in those obliques quite
a bit from trying to roll those
shoulders to left to right now just be
careful not to speed this motion up too
much you want a really controlled slow
motion back and forth make sure that
you're not really trying to swing your
shoulders or swing your arms the main
thing you want to focus on is just
rotating those shoulders as far as you
possibly can at the same time keeping
those hips as stationary as possible
and just about 5 seconds left
and let it relax so I just move to the
next one the tap Jax
go ahead and get ready
and begin nice and slow crossing your
legs from side to side those hands come
up and down every single time every time
that leg kicks out back behind you want
those arms down make sure you bring
those arms back up as you're
transitioning through the middle and as
that leg comes out on the opposite side
those arms come back down again just
make sure you keeping this motion nice
and quick but make sure you're keeping
it under control you don't want to swing
those arms and legs too much and really
focus on getting that hip kick pressing
that leg back behind you because that's
where you can get that stretch and that
contraction through those obliques
you
just about five seconds left
and go ahead and let it relax we move on
to the next one the side bends
go ahead and get ready
and begin those arms come straight out
to the sides
tipping left to right as far as you
possibly can you might try to get down
as low on that leg as you possibly can
really stretching out those obliques as
well as contracting as you start coming
back up this is a really good one for
that abducting oblique motion as opposed
to that rotational oblique motion from
twisting is really really good contract
and tone those outer obliques along that
base that ribcage that crest that hip
you
and we're almost done just about five
seconds left
and let it relax all right good job you
just finished this crunch las' ab
workout
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