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Hey everyone and welcome back to bikini bootcamp.
Today is all about the ABS ok
we want that six-pack we're going to get it today
alright so I have my lovely MoveTube family here
yay! I have Branden she will be doing it
with weights today so the more advanced
version and I have Dorian yeah she will
be doing the beginner version no weights
all we're going to need today is a mat
and one heavyweight five or eight or ten
whatever you guys feel comfortable with
let's get right into the abs so grab
your heavyweight now
alright so put it in one hand we are
going to be working on our muffin top
so all this stuff right here that hangs
out your pants that nobody wants we're
going to get rid of it today
alright so we're going to do put one
hand behind our backs push that shoulder
back
don't lean it forward nice posture here
we're going to hold that way we're going
to lean all the way directly to the side
as low as you can go and bring it back
up
ok we're working the opposite side that
we have that way to ready all the way
down all the way up and here we go
taking it down and up good nice and
controlled think about that body part
that we're working on here
good you want to bring that weight as
low as you can. Good, four, three, good, two i'm
going to add on here and what we're
going to do we're going to hold it down
we're going to pulse you're hanging over
as low as you can hang like a rag doll
we're just moving an inch but a little
bounce there we go let that weight
dangle down it can be done without a
weight that's totally fine keep that
shoulder back eight more here push and go
there we go
couple more for four,
three two. Good, all the way up all the way
down second round here we got this. You should start start to be feeling fine now i think we
are here in the studio feeling good. Four
more, 4, 3 this is it two and one pulling
it down
get low just let it hang it's no big
deal just chillin our body's doing the
work we're not even thinking about it
right
feeling good down down whoa feeling on
this side here for three
let's go around three up and down let's
go take it up and down yes we're cutting
those side ABS we love it
all right up and down up guys look good
I'm so proud four more here we go four
three
yes feeling good alright pulsing it down
last time. Pulse
how low can you go take it down there we
go and pulse. Tiny movements and low for 8, 7, 6
yes four, you don't come up we're going to
hold it down here just dangle
yeah we're dangling that way now you can
really feel it. We're holding it's no big deal
yes can we do it for 4 i'm counting
slow... three
yes stay low and one. Come back up.
Wer're going to feel lop sided right now. That's ok
We are going to do the other side
alright feeling good we got this we got
this all right behind the back
same thing other side pushing that
shoulder all the way back
let's go taking it down
And up, down and up yeah down. I love it
feel the burn and up how low can you go
keep going down
you guys got this to stay focused
four more, four, three good two last one we pulse take
it low
yes just hang your hair flip over to the
side we're gonna look good doing this all right
Pulse
well we got it, keep that shoulder back.
Feel that burn in that side here three two
round two we go take it up and down full
range of motion let that head flap we
love it keep it going
stay with me. All we're doing is moving up and down
all right we've done harder
things in our lives we can do this for
four three two and one holding it down
let it drop and pulse and pulse
there we go if you don't have wait you
this is whatever you have water bottles
little dog can hold in your hand or four
three two round three let's go take it
up
yes now is when you're really going to
feel it ok we're in the burning zone we
got to get it done
there's no stopping whoa put in the work
alright you started the workout you
might as well finish it okay for three
good to last pulse here we go almost
done this and you can feel it
it's all good looking them up and
top-down hang it out all right put that
hair
we got it and 43 good don't come up hold
it down
oh hello can you go squeeze into that
side right this should be pushing right
together keep that shoulder back which
18
and four three two and one
whoa very good put that weight down to
come back up quick little stretch side
to side up and over
you guys killed it i love it do this
every day you'll get rid of everything
on that side i love it all right moving
now we're gonna come down to our mac so
grab your mat now if you need it
okay after you like okay so we're going
to start off the plank we have a couple
of modifications here we're going to be
a hard version story is doing the easy
version ok so easy version will be on
your knees
all right hands shoulder-width apart
keep that tummy tucked back nice and
flat
alright we're just going to hold it here
actually easy version lets you down here
alright so on your forearm if not we're
on our toes
okay we're just going to hold this are
we ready here we go hold it in
keep that back nice and flat tummy nice
and lifted good old it all my ladies
look so good i love it perfect flat back
to be nice and talk i love it
just keep holding a modified version on
your knees
you're still going to work we're gonna
get it done alright keep holding
activating those ABS I love it
good ten nine eight
no big deal
four three two and one
amazing amazing alright sony has crossed
toes out on our forums again 90 degree
angle ok it's not we are on our toes
we're just looking straight up there we
go let's hold it here just hold working
this side right here
plank is such a good workout it's killer
full-body we love it
good four three two let's try to push
his hip up if we can a little bit and up
if it's too hard to stay in that solid
plank for good three to come on one more
Wow good job setting it down we're going
to switch sides same thing holding it up
again if you need to put that leg out
it's fine coming up ready here we go
hold it up good as high as you can get
that hip up looking this whole right
side here
yeah good keep holding 432 pushing that
hip up up and down
up yes four more here again we could be
here too good and up two and one
alright good job to come on for back the
line down on our backs what we're going
to do flutter kicks ok like straight up
in the air
we're gonna grab one leg lower the other
one is low to the ground as you possibly
can and switch the hair we go and switch
this is the easy version harder version
if you can upper body is a mere very
good let's do it
the leg can't quite be straight totally
fine with a little bend in that knee
alright here we go get that necklace
lifted look over the ceiling not look at
me again here is totally cool keep it
going
working those low ABS good whatever pace
you can couple more here we got it we're
going to blow have their a hard place to
get what we're gonna do it
good two more switches and last one
fantastic ok last eight counts here like
straight in the air if you can all the
way straight hands on your butt
what we're gonna be doing lowering them
all the way down an inch off the ground
and bring them back up easier version to
spend those knees
ok and you can go as low as you possibly
can and all the way up Freddie plays
let's do this
taking it down good and up that's H
yes we'll have here as well as working
the legs i love it
five keep going question hard i love it
for good
we got this we got this three I know
it's hard to spend those knees if you
need two more and then we're done
good last one here
good luck those knees into your chest
roll side to side just give yourself a
little break here
hug yourself love yourself it's all good
and that's everything guys thank you so
much for doing this ab workout with me
you guys killed it i love it you're
gonna be looking great very soon thanks
so much for watching
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