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
|Starring:||Erik Valdez and Noah Neiman|
(confident rock music)
I am Noah.
And I am Bootcamp.
This is your at-home bootcamp workout.
We're gonna do a core-centric, ab-centric workout today
that's really gonna make those abs pop.
Give you that washboard look.
So let's get it, right now.
We're gonna go for a sit up
with a flip.
In proper sit up position,
we can bring our feet together if we want.
You're gonna make sure that chin doesn't drop to your chest.
You're gonna give me a full sit up.
Hit it right here,
right hand goes behind your body.
Knee is gonna come right to that elbow,
Okay. Or higher.
Then bring it right back down.
[Erik] Switch sides.
So until you get the form, we talked about this,
until you get the form,
Go slow. You can go as slow
as you want.
Okay. Sit up.
Hand comes down, you're thinkin' about it right now.
Then, as you start to get the form,
you're gonna hit it a little bit faster.
Copy that. The move doesn't matter
if you do it quickly,
Sure. If your form's shoddy.
Then we're gonna take it right here,
we're gonna go into plank position.
Right here, we're gonna do a kick through.
So we're gonna let our body
lie on that one arm like a pillar.
Keep it nice and tight.
Then watch this,
we're gonna bring it back down into a plank.
Okay. Back to the 10 times.
Then we're gonna burn it out.
There's a couple ways to do this.
There's an advanced way.
What do you call this? And then there's,
a spider-man push up.
Or, lower impact, kinda lower intensity,
we're gonna hold a plank position either on our hands,
standing plank, or on our elbow plank,
and we're gonna hit those obliques.
With a glute raise
to an oblique drive,
bringing our knee right to that shoulder.
We're gonna repeat one on each side.
That'll be the last minute.
Okay. So, to recap.
We're gonna do the sit up with the flip.
Each side alternating, one minute.
We're gonna take it down into our next move,
which is the kick through.
One kick through, each side.
with a plank, plank jumping our feet, open-shut.
So right here, 10 ten times, then right back,
Done, boom. That's
Third minute, we're gonna take it down
to that spider-man push up.
Alternating, squeezing our obliques as we bring that knee up
as high to our shoulder as we can.
Okay. Now, if you can't,
Hold that elbow,
if you can't hit it with a push up.
Gotcha. So form,
slow as you need.
Same thing with the next one.
You can take this one nice and slow.
Try to get a little bit deeper into that squeeze
as you get more comfortable.
If you can only hit it there, that's fine.
Okay. Take it nice and slow,
but as you start to get accustomed to the move,
One minute on the clock.
Knee comes right up, there you go.
Where you feelin' this, E?
All over the place.
All over the place.
Let's try to keep that foot down, so take it even slower.
Sit up first, part one.
Put that hand down, part two.
Flip over, part three.
Now, right back to where you started.
So one sit up, hand comes down,
Like I said, you didn't just wake up knowing this move,
you have to learn this move.
So sit there, slow repetitions,
until you can start picking up the pace.
Take a little breather right here
while I cue you up on that next move.
We're gonna go for that kick through.
You're gonna kick that hand
Gotcha. To try to keep it nice
and in alignment, keeping your abs nice and tight.
So you're strong through that arm.
Sure, sure. I don't want you
to drop down on that shoulder, keep everything tight.
two, then back to plank for those 10 open-shuts.
Go right back, one.
10, there, perfect.
Like I said, take it as slow as you need to
until you get the form.
Now what we're gonna do,
is we're gonna take this right down into that first rep.
Are you fancy, you are so fancy right now.
That's like, first time at bat, home run.
Perfect, keepin' those abs tight, leading with your chest,
your hips aren't dippin' down to that floor.
Alright, so to recap, guys,
we started this ab-centric core workout
with one minute of sit up flips.
We then went into one minute of the kick through
with the 10 open-shuts between each one of those.
Finished off with a minute of the spider-man push ups.
It's a really good one, I like that one.
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(confident rock music)