RENEGADE DUMBELL ROWS – 1/3
This is the first exercise we want to introduce you! Because of the tension you place on your core by sucking your tummy up and in, while keeping your back straight (as seen in the image) combined with the pulling motion of your arm while performing the ‘row’, your abs are fully activated the whole time. So even though you’re doing this exercise as a rear shoulder and back exercise, you are getting the added benefit of a full ab workout also. Train smarter, not harder!
By starting in a pushup position with your hands on 2 dumbbells, you then row one dumbbell up (as pictured) while stabilizing your body with the other arm.
By starting in a pushup position with your hands on 2 dumbbells, you then row one dumbbell up (as pictured) while stabilizing your body with the other arm. Aiming to keep your body as still as possible, bring the dumbbell back to the ground and then alternate the rowing arm while stabilizing with the opposite arm. The whole stabilizing effect happening here creates a incredible workout for your entire midsection core area. Keep your arms strong and your core locked and firm.
Trust me… you’ll feel this one in your abs big time! Jump over to the next page for an exercise most people overlook as a badass ab workout.
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FRONT SQUATS – 2/3
A personal favourite at the moment and one I find a bit more challenging than the normal style squat with the barbell across your top shoulders, these bad-boys are done in a similar way, but with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in the back squats.
While you stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders and keeping your elbows out in front of your body, you then perform the regular squat motion (chest out, tummy sucked in & butt out pushing into your heals to come back up).
When done with a barbell, they can take a little getting used to at first because require extreme stabilisation strength from the abs due to the barbell weight being shifted to the front of the body instead of the back (so you might want to seek a professional trainer at your gym to help you get the technique right) – but even though this is mostly a leg exercise, you’ll feel this one right through your core in a pretty direct way – (when I haven’t done front squats for a while, I get a really deep (good) soreness in my abs the next day)! If you aren’t comfortable using a barbell, you can also perform these correctly with kettlebells and also dumbells, but always ask a professional trainer if you need help!
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MOUNTAIN CLIMBERS – 3/3
These are pretty common these days & are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It kind of resembles climbing a mountain but flat on the floor.
If you find these a bit easy and want a slightly more advanced version, try shuffling your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and boosts the level of difficulty a LOT more than standard mountain climbers.
After finishing each exercise, try to move to the next exercise with very minimal rest (no more than 15-20 seconds). Rest about 1-2 minutes after completing each “tri-set” before repeating the sequence. This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises…. and with a LOT more fat-burning metabolic effect compared to standard ab exercises… You’ll see what I mean after you try it! This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.
Whether you’re a seasoned gym junkie or someone who has just decided to step up and make a change in your life for the better, no matter where you’re at on your journey to a healthy lifestyle we’re here to support you and help provide you with the best information, tools and products to help you reach & better your goals! Feel free to join us on Facebook and stay updated with all the latest tips, tricks & motivation and feel free to share with someone who would appreciate the motivation!
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