Here’s a quick Abdominal Makeover Checklist that I think you’ll find to be pretty handy.
How does it work?
It’s pretty simple- the more checks you have the better your abs will look
__ Incorporate Shorter intervals. Shorter intervals are proven to better activate adrenaline which mobilizes stubborn fat in the belly, hips, and thighs. The higher the intensity, the greater the adrenaline release so perform max effort bouts of 10 seconds to really crank up the fat-burning.
__ Train Your Psoas Muscle. The psoas is the only hip flexor that is active above 90-degrees of hip flexion and is criticial to optimal performance and back health. When the psoas is inactive, as it tends to be in most people with sedentary lifestyles, it leads to excessive flexion of the lumbar spine and thus lower back pain.
__ Emphasize Core Stability. The 21st century approach to core training emphasizes stabilization in all 3 planes of movement: sagittal plane (front to back and up and down), frontal plane (side to side), and transverse plane (rotational). More specifically, the true goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various static and dynamic core stability exercises like front, side, and back planks/pillar variations, hip extensions variations, bird dog variations, etc.
__ Incorporate Shorter Core Stability Holds. Longer core stability holds often come at the expense of poor form and technique and less muscle activation. For better core work, perform repeat sets of 10-second core stability holds with a brief rest between sets instead of holding for 30-60+ seconds at a time.
__ Use Total Body Exercises. Exercise that work your entire body will have the greatest fat-burning, muscle-building, and metabolism-boosting impact. Classic total body exercise examples include squat to presses, swings, and explosive olympic lifting variations like cleans, snatches, jerks, etc. In addition, traditional cardiovascular locomotive and plyometric exercise variations like running, leaping, hopping, skipping, bounding, jumping, shuffling, etc. also fit under this category.
__ Use Kettlebells, Training Ropes, Med Balls, and Bands. These training tools are very core-intensive in nature as they work your pillar (abs, shoulders, and hips) in ways that your body weight alone cannot accomplish. Plus they are unreal for torching calories and skyrocketing metabolism for up to 48 hours after your workout.
__ Power Up Your Type II-B Fast Twitch Muscle Fibers. Type II-B muscle fibers are the first to begin to and continue to atrophy in your 30’s and 40’s. These powerful fast twitch fibers are also the biggest and strongest muscles in your body so if they wither away so will your strength and metabolism. So power training will in turn keep you and your metabolism performing at high levels even into your golden years
If you are looking for a done-for-you program that guarantees a perfect score on the above checklist, just click the links below to learn more about our latest release ADRENALINE ABS featuring a fusion of 10-second total body exercises to boost adrenaline and burn belly fat and 10-second core stability holds to bulletproof your back and build flat, sexy abs
ADRENALINE ABS for Fitness Professionals
“I train people for a living”
http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-professionals
THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010 AND IS TAILOR MADE FOR FITNESS PROS AND BOOTCAMP OWNERS LOOKING TO AUTOMATE THEIR GROUP EXERCISE WORKOUTS. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!
This DIGITAL product includes:
- THREE interval training workout music mp3 soundtracks that tell your clients and campers exactly what to do so you can coach, supervise, and motivate without looking at your clock
- SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, that show you and your staff exactly how to teach and demo custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your group exercise workouts of the month
ADRENALINE ABS for Fitness Enthusiasts
“I LOVE to workout!”
http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-enthusiasts
THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR SEPTEMBER 2010 AND IS TAILOR MADE FOR FITNESS ENTHUSIASTS LOOKING FOR A DONE-FOR-YOU HOME/TRAVEL FITNESS PROGRAM. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!
This DIGITAL product includes:
- FOUR custom interval training workout mp3 soundtracks that tell you exactly what to do, including exercise section and order
- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight workouts each, that show you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your workouts
Workout of the Month- September 2010
“I want a done-for-you workout and the interval music!”
http://www.workoutmuse.com/music/workout-of-the-month-september-2010
THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- TWO custom interval training workout music mp3 soundtracks that tell you exactly what to do, including exercise section and order
- TWO instructional mp4 workout videos, 1 equipment and 1 bodyweight workout each, that show you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your workouts of the month
Soundtrack of the Month- September 2010
“I just want interval music!”
http://www.workoutmuse.com/music/soundtrack-of-the-month-september-2010
THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- ONE custom interval training workout music mp3 soundtrack that tells you exactly what to do so you can crank it without looking at the clock
Soundtrack Script:
ADRENALINE ABS- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.
