I promise that this isn’t another one of “those” articles. You know the type I’m referring to: Articles which promise unreasonable (and some would argue, IMPOSSIBLE) results in an unreasonably short space of time. I know, I know… they’re attractive. Articles like that seem to speak to our innermost desires. The supplements they inevitably push have the “it factor”. But do they honestly work? No… So let’s move on to some things which do!
Here are the things I’m going to assume:
- I’ll assume that you want a lean and sexy mid-section.
- I’ll assume that you’ve been pushing hard at the gym, following the last four installments of our “Lean and Sexy 101” series.
- I’ll assume that you’re stoked and ready to take your work-outs to the next level.
So why sit around waiting for the next ‘sure thing’? There are only two more months left in the year 2009 after all.
NB: If you’re just joining us for the first time, I encourage you to check out the “Lean and Sexy 101” series:
- Part 1: Killer shape-up tips – “Groove your way forward”.
- Part 2: Killer shape-up tips – “Get your Game Face on”.
- Part 3: Killer shape-up tips – “Run, baby Run!”.
…They’re chock-full of tips and tricks to bring you up to speed. 🙂
So how DOES one go about changing one’s body in 8 weeks? I’ll show you! Let me introduce you to Abdominal Anarchy (c1) – the core-blasting circuit work-out which WILL kick your ass!
c1: The general ‘warm-up’… 5 exercise which you may know, executed in a way you may not recognize.
Exercise 1: The basic crunch.
Caption: Basic = Easy… right?
Caption: Trust me when I say that he’s only smiling because he doesn’t know what’s coming next.
Here, you’re going to do as many repetitions as you can (with good form) for 30 seconds. Then we’ll move on to the next exercise.
Exercise 2: Oblique static hold
Caption: See what I’m mean? That smile is quickly fading.
Again, we’ll be executing this movement for time… However this time around we won’t be doing multiple repetitions. What I want you to do is to hold the contraction for 30 seconds on either side.
That’s right… ONE rep on either side.
Trust me when I say this won’t be as easy as it looks!
Exercise 3: Leg raise w/ hip thrust
Here we’ll be doing 10 reps (or as many repetitions as you can [with good form] over 30 seconds). Sounds easy huh? Well, wait until you see what I have planned for the REST of your session!
Exercise 4: Jack-Knife Static Hold
Here we go again, frying that core at its very core. We’ll be doing one repetition of this movement… which we’ll be holding for 30 seconds. After you’ve experienced our version of a core meltdown, we’ll move on to the next exercise in this circuit. Can you say BURN?!
NB: Our intermediate-level readers out there can do the mid-level versions of this static hold instead of the above version:
NB: Our advanced readers out there can do the elite version of this static hold instead of the above versions:
Exercise 5: Jack-Knife
I figure by now that you’re ready to send a hitman my way. While I wait for the doorbell to ring, I’ll accept no less than 10 repetitions of this exercise from you. You’ve got 30 seconds to work with… so if you can exceed 10 repetitions, DO SO!
I know you’re fatigued as hell, but you’ve got to keep it tight.
Keep that chin tucked in to your chest and remember to breathe, breathe, breathe!
NB: Our advanced-level, ab-ninja readers out there can do the elite version of this static hold instead of the above version:
Winded? I expect you are… but we aren’t finished as yet! I’ll allow you 60 seconds of ‘rest’ at this point.
“How gracious of you Nark”.
No… not really. Here’s what I want you to do when you’re ‘resting’:
Active Rest AKA ‘The Vacuum’:
Yep… this is exactly what it looks like: I want you to lay on your back, with your feet together… and I want you to extend your arms overhead, reaching as far as you can. While reaching, I want you to exhale and suck your stomach in. When you’ve fully emptied your lungs, your stomach should be sucked in as far as it can go. Upon reaching this point, I want you to hold it for 10 seconds… and then release slowly, inhaling at the same time. Repeat as many times as you can during your allotted 60-second break.
Then it’s back to the grind. I want you to repeat this entire circuit three times. That should take you approximately 15 minutes. i.e. half of the total duration of this work-out. If you think that was brutal, wait until you see the other half of the work-out!
In our next article, we’ll be introducing c2 – “The Finisher” – a core-killer like NONE OTHER!