Mar 15 2012
Do You Want Abs?
Hi Team BPM! Do you want abs? Me too! Let’s go after them. Good things don’t come to those who wait. Good things come to those who work their asses off and never give up. Let’s get to work.
This workout will sculpt and define your abs! It’s only 12 minutes. Don’t rest!
You can add this routine to any workout or do it on it’s own. If you want more, repeat it.
The most important thing to remember is that no matter how hard you work out, you have to eat right in order to see the definition in your abs. Check out my current personal nutrition plan to get ideas on how to develop your own.
xoxo ~ Cori
Do You Want Abs?
SONG: Freeland – Do You
Workout Breakdown
Workout Breakdown
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Time: 12 Minutes |
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Workout Type: Time challenge |
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Workout Exercises: 4 |
Get your gear:
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BARS Get your bars here |
Buy the same nutrition products as me:
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PROTEIN Get your protein here |
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SUPER GREENS Get your super greens here |
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Peanut Butter Get your PB2 here |
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EGG WHITES Get your egg whites here |
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Tea Get your tea here |
Do You Want Abs – 12 Minute Ab Workout
4 exercises. 1 minute of each exercise, but 3 different variations of each. If you don’t have the bars, do the floor variation of each exercise for a full 3 minutes. Tell yourself it is only 3 minutes. Yes, it is hard. But you can do anything for 3 minutes. Dig deep and keep going.
Remember to post your scores! I want to know how you did! Keep track of your workouts so you know when you’re making progress!
Warm Up:
Always warm up with a dynamic warm up and rotator cuff exercises for any upper body work, even abs!
Knee Ups:
3 minutes:
1 minute on the bars
1 minute on the ground with the bar
1 minute on the ground without the bar
Lift your knees as high as you can. Once you do, squeeze your abs even tighter and curl your pelvis up. Once you finish the first minute, bring it to the floor and do the exact same movement with the bar, then do it without the bar. Doing it with the bar on the ground is harder because you have to keep your feet tucked in tight and that forces your abs to work a little harder.
Knee Up Hold, Oblique Lift:
3 minutes:
1 minute on the bars
1 minute on the ground with the bar
1 minute on the ground without the bar
Lift your knees as high as you can. Hold them there and don’t let them drop. Squeeze your obliques side to side. Once you finish the first minute, bring it to the floor and do the exact same movement with the bar, then do it without the bar. Again, doing it with the bar on the ground is harder because it forces your abs to work harder when you keep your feet tucked under the bar.
Oblique Knee Ups:
3 minutes:
1 minute on the bars
1 minute on the ground with the bar
1 minute on the ground without the bar
Lift your knees as high as you can, but as you do twist your body so you are squeezing your obliques. Hold it for a second and squeeze before you drop it and switch sides. Once you finish the first minute, bring it to the floor and do the exact same movement with the bar, then do it without the bar. Again, doing it with the bar on the ground is harder because it forces your abs to work harder when you keep your feet tucked under the bar.
Knee Up to a Leg Lift:
3 minutes:
1 minute on the bars
1 minute on the ground with the bar
1 minute on the ground without the bar
Lift your knees as high as you can. Hold it. Kick your legs straight, but with control and form. This isn’t a quick kick, it’s more of a lengthening of your legs while you squeeze your abs. Once you finish the first minute, bring it to the floor and do the exact same movement with the bar, then do it without the bar. Again, doing it with the bar on the ground is harder because it forces your abs to work harder when you keep your feet tucked under the bar. So do it with the bar! If you take this to the gym, you could also do it under the smith machine with the bar set down low.
There it is. 12 minutes to sculpt your completely burn out your abs. Want more? Repeat it.
Try to beat my numbers! Try to come up with a way to make the exercises even more challenging! Try to have better form than me! 
Follow Through
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
Cardio
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.
Mar 17, 2012 @ 20:38:20
This was TOUGH!! I was not able to do all 12 minutes and I only did the floor exercises. I Had already done hanging knee raises and body ball wall slams prior, so pretty sure next time I won’t do those things first. My abs are SOOO SORE today I can’t even laugh! LOL! OW! Thank you for sharing. Will post again when I do the entire 12 minute workout.
Mar 17, 2012 @ 22:41:23
Awesome Dawnelle! You can try this workout in the gym too. Hang or use the roman chair for the first round. Use the smith machine set down low to give you a bar to keep your legs under in the second round. Then use just the floor for the third round. Go go go! No rest!