BOOT CAMP: Abdominal Workout

Trainer Noah Neiman demonstrates an at-home boot camp workout that will make your abs rock hard.

Released on 9/26/2013

Credits

Starring: Erik Valdez and Noah Neiman

Transcript

00:00
(metallic chiming)
00:03
(confident rock music)
00:06
I am Noah.
00:07
And I am Bootcamp.
00:13
This is your at-home bootcamp workout.
00:15
We're gonna do a core-centric, ab-centric workout today
00:19
that's really gonna make those abs pop.
00:21
Give you that washboard look.
00:23
So let's get it, right now.
00:24
We're gonna go for a sit up
00:26
with a flip.
00:28
In proper sit up position,
00:30
we can bring our feet together if we want.
00:31
You're gonna make sure that chin doesn't drop to your chest.
00:33
You're gonna give me a full sit up.
00:35
Hit it right here,
00:36
right hand goes behind your body.
00:39
Knee is gonna come right to that elbow,
00:41
Okay. Or higher.
00:42
Then bring it right back down.
00:44
[Erik] Switch sides.
00:46
So until you get the form, we talked about this,
00:48
until you get the form,
00:49
Go slow. You can go as slow
00:50
as you want.
00:51
Okay. Sit up.
00:52
Hand comes down, you're thinkin' about it right now.
00:56
Then, as you start to get the form,
00:59
you're gonna hit it a little bit faster.
01:02
Because,
01:02
Copy that. The move doesn't matter
01:04
if you do it quickly,
01:05
Sure. If your form's shoddy.
01:07
Then we're gonna take it right here,
01:08
we're gonna go into plank position.
01:10
Right here, we're gonna do a kick through.
01:12
So we're gonna let our body
01:14
lie on that one arm like a pillar.
01:16
Okay.
01:16
Keep it nice and tight.
01:19
Then watch this,
01:20
we're gonna bring it back down into a plank.
01:22
10 times.
01:24
Two.
01:26
10 times.
01:28
Two.
01:29
Okay. Back to the 10 times.
01:30
Then we're gonna burn it out.
01:32
There's a couple ways to do this.
01:33
There's an advanced way.
01:37
Okay.
01:38
What do you call this? And then there's,
01:39
a spider-man push up.
01:41
Or, lower impact, kinda lower intensity,
01:44
we're gonna hold a plank position either on our hands,
01:46
standing plank, or on our elbow plank,
01:49
and we're gonna hit those obliques.
01:51
With a glute raise
01:54
to an oblique drive,
01:56
bringing our knee right to that shoulder.
01:57
Okay.
01:58
We're gonna repeat one on each side.
02:01
That'll be the last minute.
02:02
Okay. So, to recap.
02:03
We're gonna do the sit up with the flip.
02:05
Each side alternating, one minute.
02:07
We're gonna take it down into our next move,
02:09
which is the kick through.
02:10
One kick through, each side.
02:11
'kay.
02:12
10 open-shuts,
02:13
with a plank, plank jumping our feet, open-shut.
02:16
So right here, 10 ten times, then right back,
02:18
one.
02:19
Two.
02:20
Okay.
02:21
Gotcha.
02:22
Done, boom. That's
02:23
second minute.
02:24
Third minute, we're gonna take it down
02:25
to that spider-man push up.
02:28
Alternating, squeezing our obliques as we bring that knee up
02:31
as high to our shoulder as we can.
02:32
Okay. Now, if you can't,
02:33
the modification.
02:35
Hold that elbow,
02:37
if you can't hit it with a push up.
02:39
Gotcha. So form,
02:40
slow as you need.
02:41
Same thing with the next one.
02:44
You can take this one nice and slow.
02:47
Try to get a little bit deeper into that squeeze
02:51
as you get more comfortable.
02:52
If you can only hit it there, that's fine.
02:54
Okay. Take it nice and slow,
02:55
but as you start to get accustomed to the move,
03:00
Gotcha.
03:00
Got it?
03:02
One minute on the clock.
03:04
Knee comes right up, there you go.
03:06
Where you feelin' this, E?
03:07
All over the place.
03:08
All over the place.
03:09
Let's try to keep that foot down, so take it even slower.
03:12
[Erik] Okay.
03:13
Sit up first, part one.
03:15
Put that hand down, part two.
03:16
Flip over, part three.
03:18
Now, right back to where you started.
03:20
So one sit up, hand comes down,
03:22
[Erik] Down.
03:24
That's it.
03:25
Like I said, you didn't just wake up knowing this move,
03:28
you have to learn this move.
03:30
So sit there, slow repetitions,
03:32
until you can start picking up the pace.
03:35
Focus.
03:37
So.
03:38
Take a little breather right here
03:39
while I cue you up on that next move.
03:41
We're gonna go for that kick through.
03:44
You're gonna kick that hand
03:45
Gotcha. To try to keep it nice
03:46
and in alignment, keeping your abs nice and tight.
03:49
So you're strong through that arm.
03:50
Sure, sure. I don't want you
03:51
to drop down on that shoulder, keep everything tight.
03:53
One,
03:54
two, then back to plank for those 10 open-shuts.
03:57
Go right back, one.
03:59
Two.
04:00
10, there, perfect.
04:03
Like I said, take it as slow as you need to
04:05
until you get the form.
04:08
And time.
04:09
Now what we're gonna do,
04:09
is we're gonna take this right down into that first rep.
04:12
Oh.
04:13
Are you fancy, you are so fancy right now.
04:17
That's like, first time at bat, home run.
04:19
Perfect, keepin' those abs tight, leading with your chest,
04:22
your hips aren't dippin' down to that floor.
04:24
And,
04:25
that's it.
04:26
(exhales)
04:27
Alright, so to recap, guys,
04:29
we started this ab-centric core workout
04:31
with one minute of sit up flips.
04:34
We then went into one minute of the kick through
04:37
with the 10 open-shuts between each one of those.
04:40
Finished off with a minute of the spider-man push ups.
04:43
It's a really good one, I like that one.
04:46
Make sure to subscribe so you don't miss out on
04:48
any other Fighting Weight episodes.
04:51
(confident rock music)