what's up trainer be here and just because it's wintertime that's not an
excuse not to be focusing on these AB so if you're tired of the love handles
If you're tired of that jiggly bubbly fubbly fluffly is that even a
word? Fubbly... I don't know if it is but we're gonna go with it. Tired of that fubbly fat
in the back right here. You want to get those obliques for that V
cut? No reason you can't have that sexy six-pack in the wintertime so today's
workout is gonna focus on the upper abs it's gonna focus on the middle abs right
here in the middle. You can't see but whatever and then the lower abs we're
also going to focus on the obliques which is the side of the ABS that's the
love handles as some of you may call it. And as always if you're already a
subscriber on this channel you've already jumped in on the home fitness
challenge and you're totally familiar with that you can see the time above me
go ahead and jump to the beginning of the workout. if you're brand new to the
Fit Body Nation youtube channel and community I want to be the first to welcome you. My
name is coach B so if you enjoy crazy home workouts and an awesome community you
love being pushed to the max then I want to welcome you to this community because
you'll fit right in but we're not just a community where we
do follow along workouts on YouTube we're also a community where we compete
with each other where we have fun with each other where we interact and comment
with each other with that being said let's get this thing started
so you wanna get even more from your workouts then join the Fit Body Nation
home fitness challenge and its completely free compete against Trainer B and other home
workout fanatic just like you. Just set up a free profile, log in at the end of each
day Marck each fitness task that you completed for that day. Have a
competitive spirit then check out the live leaderboard to see how you are doing
against others in the community or just use this as accountability. Shoutouts and
rewards given at the end of each series new fitness series and challenges
starting all the time link in the description for more details we got six
exercises that are all going to focus on the ABS. The upper middle lower and
the obliques or the love handles. we've officially made it a week into the new
year and I hope you're diggin it the leaderboard is killing we got people
competing with each other so hopefully you're plugged into that and you're
rockin that with this as well if you're not check the first link below you hear
me say it a million times you're gonna say it a million more check that link
get plugged into the home fitness challenge part of this so today the only
thing you're gonna need is a weight we aren't gonna be doing Russian twist I'm
gonna be using the slam ball that I made for the Halloween workout which weighs
about 30 pounds use a dumbbell and you can also use a kettlebell not only will
you need a weight you're also gonna need something like these paper plates we're
gonna be doing a slider movement we're gonna be doing it in a Tabata style for
eight intervals Tabata is 20 seconds of work and 10 seconds of rest we'll go
through six different Tabata switch is your six different exercises fast we're
gonna get this thing done quickly you're gonna burn about 300 calories and then
you're gonna go and you're gonna plug your points into that home finished
challenge page that way we can update the leaderboard see who is on top okay
so we're gonna start the warmup so you clear your space we will start
with some like cardio that's gonna be the best way just to get the blood
flowing for today's workout so let's start as always with a light jog just to
get the heart rate up so make sure your shoes are tight tight make sure you've
got some water clothes I don't I usually don't drink a whole lot of water when
I'm doing ab workouts I'm not the best habit but I never do I don't know you
drink water it goes to your stomach and it sloshes around so let's drink it
before and after so I don't have my water out here today but keep some
clothes just in case you need it during the rent okay so let's keep it going
I want you to raise your knees a little bit higher a little bit faster good loop
it momentum going in this and you might be a little sore from our Wednesday
workout we did some heavy weights working the hamstrings and the legs I
know my chest is a little sore and my hamstrings the back of my legs you
definitely store okay so now what I want you to do is I want to take it into a
jumping jack now the two crazy here good and this is just gonna ultimately get
the blood pumping throughout the entire body we are solely focused on the ABS
today but we need to get the blood flowing overall there you go good
so we'll do about 20 seconds or so on this that's it you got it then we're
gonna drop it down into a mountain climber do it keep it up keep movin
so we'll be about three to five minutes of warm-up nothing too insane here
that's it you got it now let's go a little bit faster with these jumping
jacks straight arms straight legs moving with a little bit more intensity
good come on you got it in three two one let's go ahead just drop it down the
stick it into our mountain climbers so switching back and forth nice and quick
there you go we'll only do about 30 seconds on this
just gonna keep that heart rate up keep this moving if you go do it from
this will take you into some regular basic spoon up I already got a shoe
coming whoo that's okay we're not personally
started good now five more seconds all right so on your back let's take it into
just a regular sit-up and I'll tie up when we're done okay so for this sitting
that back down that this is going to trigger the blood flow to get into your
abs which is what we want good there you go so up right back down
nice control this will be the last thing actually we make the dish with the high
knees I like keeping the heart rate fast when you start I'm going to finish the
warmups I think it's better for you better put your muscles that's more I'm
going to paint it then in fact though just to keep that clear okay let's do
ten more seconds if you use three more reps up come on it's a little bit faster
one water and go ahead in up to your feet so last say that high nice we'll do
20 seconds of this it's really trained down a week fast good come on that's it
even faster let's go let's go let's go let's go
and faster ten seconds come over eight seconds six more five four three two one
okay I'm going to tie my shoe you tie your zucchini too as well put like three
knots in it okay so we got about 25 seconds so we
started the first exercise is going to be a plank on the forms we are going to
do a variety variety of different planks every 20 seconds or so
okay so just kind of follow along but we'll start with a basic for our planks
so let's drop it down in position we're gonna start here we go alright so drop
it down and keep it tight now with a plank a blank blank blank you want to
keep your butt down and you want to keep your hand
so ideally you want your head to be higher than your butt that's what you're
striving for okay all right that's ten seconds so now we're gonna do a soft
link which is where you're sawing forward and back you can kind of see me
on the screen all right so you're gonna rock forward and back forward and back
just like that not too fast not too slow good steady pace there you go keep your
abs really tight on this also keep your back tight when somebody says keep the
core tight that's the back and the ABS all right ten seconds rest this time
we're gonna do a hip side to side with the hips okay so this is called a
rolling hip plank it's where you go side to side with your hips it engages the
obliques on this good and that's the fun thing about planks because you can
really engage every part of your abdominals good but I have exercises
just focus on one specific part planks hit everything okay now we're gonna do a
knee to elbow plank so this one you want to bring your knee in towards your elbow
and then stretch the body back out keep it as clean as you can perfect
so bring that knee in right back out you really got to keep the abs tight for
this one very good next one we're gonna do sue on a plate we're gonna do a
push-up plank done this one's a little bit easier but that's fine okay now what
I like to do a push-up I like to lean forward slightly on my
hands okay makes it a little bit more challenging
versus just straight up and down so kind of roll forward your wrists may be tight
so this may not be the easiest that's okay
you can do it on your knuckles as well
perfect okay so we're going to go back into a
regular for our play nothing special just a forearm plank all right here we
go it's back to the form now we've almost went through our eight intervals
with the plank which means we have a rest coming up soon not yet listen and
then we're going to be moving up from there
all right keep it tight good good tight keep it tight keep it tight okay now
we're going to go back into our stall plank the very first one that we started
with so rolling forward and back we're solving forward so forward and back you
still want to keep that head up higher than your butt good forward and back
keep it up you got this come on we got one more interval up lead perfect so for
this one we're going to go ahead we're gonna do the rolling plate where your
hip is touching the ground okay so here we go
roll the left roll the right try to get that hip to the ground don't rest it on
the ground just tap it just a nice tap real quick
good come on you can do it that's it all right so we got 30 seconds to rest so
catch your breath to bone up winded yeah but we're going into a slider pipe next
that's where you're gonna need paper plates or a t-shirt okay and your feet
will be on those objects okay so we've got 15 seconds to rest it's not a long
time just enough
get your feet in position and you're going to be pulling using your lower abs
for this exercise okay up right back down now you want to try to get your
feet closer to your hands every time and then fully extend back out do it don't
rush through this make sure you're keeping your back tight as well just
like when we were doing the play perfect all right that builds up some static
electricity right there I'm going to be shocking myself in a minute
all right ready number two all right here we go
so now back in perfect okay I'm kind of playing with my feet on this one where
I'm doing more of a wide stance going out that works the ABS a little bit
different but not a whole lot good perfect okay that's two down six more to
go on this I'm going to do one plate this time both feet on one plate okay so
I'll bring it back out bring it back and you'll notice it gets harder and harder
do it perfect it's definitely harder with just one plate
maybe those feet work together not the easiest thing
hi got about one more sets on this
if you are using paper plates it might be getting slowly torn up which is okay
but if they completely tear up on you possibly work out do a couple more good
you also notice this in your shoulders you're having to isolate it stabilize
your body all right go ahead doing perfect on this one doing perfect
alright here we go
next up alright really bring them up extend them out nice and far bring them
up it's do them out nice and far up kick
them out come on you can do this under you can I know you can do it second hit
play work with me alright I got a light sweat going so I
know the workouts working and I'm just trying to get tight here three seconds
here we go come out back up boy I'm doing my white
feet again there you go you can also get real fancy I'm going to
do it now nobody hold it oh okay we got one or
two more sets on this then I rest they're moving on the next exercise hang
with me on this all right come on here we go let's get a little bit faster this
time bring those feet in kick them back out speed in kick them back down do it
in back
okay I believe this and last one it should be should be number eight then we
got our thirty seconds to rest okay you ready here we go so this time I'm gonna
kick my feet out to the side real in the center out to the center and then out to
the right side that triggers me oblique but definitely not easy we're pretty
last few seconds okay 30 seconds to rest you can get rid of your plate how do the
scene here so next is our Russian twist this is where you're going to need some
type of weight or like I said you can lock your hands together do you need to
get some water positive work out grab you some water
alright 30 pounds choose your weight we're going to be
going from side to side leaning it back slightly that way it engages your bleep
okay so I'm trying to go over touch the way to the ground getting that twisting
movement in there perfect let's see if we got it come on keep it up it's only
20 seconds definitely not a lot of time we've got to give 110% all right relax
ten seconds that's one down seven more okay you ready okay you're late
here we go so to the side I'm gonna check a little bit faster this time
good get as many reps as you can in there keep leaning back trying to keep
you like straight you can also keep your feet off the ground I hardly ever do but
you can it does that to be intensive o2 down six more if you haven't done the
pumpkin workout with this guy go back to Halloween it's like a two-hour workout
here we go next it's a little over an hour all right come on keep twisting
side to side perfect ooh you got this okay screw down
world war together we're moving on we're almost halfway with the workout right
now almost halfway okay twist twist when you start get tired focus on that
tell yourself to keep your pace up come on Oh starting to regret not having that
water close man can go grab something with the rest okay here we go
you ready let's get it and one thing I try not to do is balance the weight off
the ground specially padded floor like I am okay if you're doing this on one
floor you're not gonna be bouncing weight but if you're on a gym floor you
can get in the habit I'd bounce in the weight which takes away from the actual
exercise itself so don't bounce the way whoo it gets harder at the top when you
get tired okay here we go set aside working those obliques good
you're gonna love the next exercise we got coming up it's one of the best ones
specially for overall and work I'm slowing down so let me drop some weight
on this next one okay so that last set was real sloppy I'm gonna drop the
weight to my hands because I don't have any other way close side to side nice
and quick all right so just like I knew don't be afraid to modify if you get too
sloppy with your exercises instead of being super prideful and trying to look
cool especially if you're out house by yourself drop the weight down
who get more out of it promise you the results will happen okay relax
I think we got this one and then our thirty seconds of rest should be coming
up all right here we go come on so set aside twist you can also throw
your hands up or your weight if you're still using that weight sonson touch the
hands to the ground or your dumbbell weight to the ground whatever you use in
seven seconds you play them back okay 30 seconds now next we're gonna do burpees
burpees part of these Barbies clear your way down the lane you don't need it
anymore okay so now burpees do as many as you can into 20 seconds I want you to
at least over 4 reps of burpees every 20 seconds okay that's all the way down a
full pushup and then jump all right okay here we go five seconds sit down
oh boy shot back up jump throw your hands overhead that's two that's three
that's four come up fine all right he's got five that time to see one get
six on this next one simply get six I know you can
we're going to be pushing it up here we go one two three four five six seven
hey all right we got eight let's set the buck pretty time let's see what we can
do on this next one you got it again see what you do hi good
you work your place with you do a double six seven four of them three of them
give it your best move that's it okay I put this about three
animals in five minutes let's do we're good here we go
go get those hands on right hand every time full push up jump come on jump jump
all right boy four more you can do it you're gonna get a hundred reps of
burpees in for sure hi it's actually one of the best exercises you can do if you
ever have to pick one exercise you should I have a lot of time whoo make
sure you choose burpees you can do burpees all day long wait by far the
most efficient exercise if you do okay I think I got three reps on that one time
all right enough talking Ben we gotta get these done
let's go whoo okay I think we got a couple more for the last one reducer for
that eight reps again hi I think this our seventh interval right
now hunger peas you look so good thing is it means we're being close to our
breasts and we're halfway through the workout only a couple more exercise okay
let's see I think this is our last one coming up can't tell what the timer yeah
let's see if it rolls up yeah here we go let's do it one two three four five six
seven all right we'll call it quarter the next one is a flutter kick good leg
raise we're gonna do a flutter kick for four count and then two leg raises a
flutter kick for count two leg raises okay go ahead and lay down on this one
give me a 10-second nap all right your hands try to keep them on your stomach
here we go so one two three four and the two leg
raises one two here we go one two three four one two one two three four
okay this done let's do straight flutter kicks we'll mix and match
keep it interesting all right here we go Twitter site shrimp flutter kicks kick
kick kick kick kick that's it cool thing about - keeping
your hands on your stomach it is a little bit hard but you can feel you can
feel the muscle under there you might feel a layer of fat but that's okay
you're human I'm human it happens but we're gonna part it up okay this time
we're going back to our floor count and our to count so for flutter kicks - leg
raises hands on your stomach there we go one two three four one two one two three
four one two one two three four what oh that puts three out so this time we're
gonna do for the leg raises - flutter kicks we're gonna start with
our leg raises here we go one two three oh one soon here we go one two three
four what - Barney okay this time we're gonna do four plot of
kicks for leg raise let's do it here we go okay 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 oh
oh it's in seconds okay let's do ten - ten - flutter kicks ten leg raises
superb you 20 seconds gonna be easy here we go 1 2
3 4 5 6 7 8 9 see it what - 305 keep breathing seven well I got seven I think
we got what we're interval this time mix and match whatever style you want to do
I'm gonna go back to the original pour in - you do what you want though here
you go actually a lot I'm just doing flutter kicks we got one more anyway
miscounted this way three okay so yeah there's one coming up is there last one
okay dunno what you doing last one let's do four and two for two for two
okay here we go yup this is it 1 2 3 4 1 2 1 2 3 4 1 2 1 2 3 4 1
ah ok 30 seconds this is our last exercise go ahead and stand up do some
lip line whoo this one is that halfpipe split lunge so you'll see when we get to
it but it's like the halfpipe which is if you've done my work best for the last
two years at all you know I hate half pipes not because they're not good
but because they hurt so we're gonna do a half pipe but your legs are gonna be
split in the air when you do it you'll see what I'm talking about honey back
alright soup here split the legs back down split up bring them back down what
this does is it engages the oblique to work right along with your lower abs
good excellent at work whoo all right come on
10 seconds still that exercise for an all-star cheerleader so you know it's
good for you look back down and you can put your legs back together when they're
down if you want or leave them apart your choice it doesn't matter
ah whoo there's that bird told you I need these all right let's - down six
more believe me I'm counting my intervals on this one whoo all right we
ready here we go
try to get about four reps on this one ah ah okay
ah it's three days huh thirty means you got five left
yeah ah okay we got this ooh can't talk believe everything back up but a tuck
makes me throw back oh yeah that puts us halfway four levels
down four more left to go I may be crying or cussing at the end we're
almost there
come on we got it no pain no gain all right not really that's probably not
the best thing we don't need to injured
okay five down pretty sure only got three
reps on that but that means you've got three more of these three more and then
dump it Friday okay come on there we go
good move the pastor's gonna move it how you feeling good good good okay whoo
we're almost there almost there meeting you let's give these last couple good
bring those legs that split up whoo just wait till the next Friday's that work
already brother work it out it's gonna be good fun go really kill the obliques
huh definitely make sure you're back next Friday so you're just going to
gradually get harder with these workouts over the next six weeks as we get
conditioned okay here we go
that separation we got this one in one more I believe I think this has this app
six or seven believe it's seven what setup I lose count but of course I did
oh okay you should be our last one last one make it count do your best I'm gonna
make it my prettiest it's still gonna be sloppy looking but I'm not judging you
you don't judge me let's just get it done no I lied that's okay even better
sleep when it sneaks up you finish and you're not even expecting
it you can't beat that okay so that finishes our Friday workout
but we're not done yet let's get straight into these stretches and let's
finish this stretch out okay I was I was really anticipating that last one all
right so let's start with our feet together we're gonna get this butterfly
stretch in here alright so forehead down to your feet and hold it you know the
routine if you're brand new to this we pretty much will do the same stretch
every single workout so whether you're jumping over the first time or for the
500th time this is going to be your stretch at the end so alright and legs
straight out in front let's get the hamstrings loosened up
from our Wednesday workout now when you go to add your points to the home
fitness competition to the leader for today a lot of the points on Friday are
worth more you get more for them even though it's some of the same challenges
throughout the entire week you get more because I know from everybody Friday
it's a lot harder to stay on track with your goals that's why I made the points
more valuable so you can really take the lead making sure that you do everything
right on Friday all right putting it down to the ground just click hurdler
stretch I've got my right leg in front my left legs kick back forehead down you
may be super tight right now your wills are set up as the week's go
on this will finish up our first week which means we have five more weeks of
this series and the home competition so going to the next week we'll see who's
on the leaderboard all right we're gonna switch it around here we go
all right pouring it down very good
singer your stretch from this stretch we're gonna flip it under it back and
now take it under your back but you wanna do bone this shoulder blades stay
flat you take that knee pull the knee across your body now I'm trying to get
my knee down to the ground physically pulling down on my knee but
I'm keeping my shoulder blades flat on the ground you're gonna fill this in
your back your lower back and also on the glutes here in three two one switch
it over same side or switch it over same exercise same stretch just stops the
side and five four three two one okay so now flip it on your stomach this is
gonna be our ab stretch we're gonna hold it a little bit longer than we normally
one so for this what I want you to do is you're going to walk your hands back to
your hips you're trying to relax your stomach in towards the ground okay so
relax your hips towards the ground and go ahead and look up at the ceiling and
then I want you to breathe out and while you're breathing out push your stomach
out like this and just relax okay relax your back and out of it we're gonna take
it one more time into that AB stretch so go ahead and slowly go back down relax
your hips into the ground one more time we're only going to hold it at two
seconds and three - boy go ahead stand up to your feet go ahead let's do a
standing quad stretch and five four three two one switch around other side
these would be a little bit faster five four three two one now feet
together you're going to reach down touch your toes keep your legs straight
on this this is going to get those hamstrings stretched out see if you can
touch your fingertips to the ground my hamstrings are definitely tight in three
two one all right two more stretches so arm in front of the body like we always
do alright just gonna get those shoulders which may be a little tight
for Wednesday workout so hold it here second three two one switch other side
all right now definitely make sure your back
with me on Monday we got our hits high-intensity workout doesn't mean it's
the hit interval training but it will be high intensity okay so don't get
confused on that it's not always going to be the hit training style just fast
pace in three two one other side percent elbow down little finger that's fine is
three two one alright fit body nation you and me we made it through today's
workout this wraps up our first week of the six week series so go ahead lock
your points today make sure that you get them in there so you can get your name
on the leaderboard whether you're just starting out with us or you've been with
me for the last couple years I love you guys please subscribe share this video
most importantly comment below I love seeing your comments reading your
comments and responding to your comments I will see you next week
boom
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