Feb 24 2012
Hi Team BPM! Are you ready to burn out your abs?
This workout is super quick with just 3 exercises. Only 3 exercises, but done for 5 minutes each. This 15 minute ab routine that will sculpt and define your abs! You can add this routine to any workout or do it on it’s own.
With a short workout like this, the most important part is to push yourself hard the whole way through. I want you to keep at it for the full 5 minutes. When you absolutely have to rest, rest for only a second. Then bring it to the floor as you need to in order to keep going for the full 5 minutes.
Go for your own personal best! Remember to follow it up with a clean diet. Abs are made in the kitchen…. and with tough work. This is the tough work part. You need to follow it up with nutrition too!
xoxo ~ Cori
Hang with Me – 15 Minute Ab Workout
SONG: Robyn – Hang with Me
|Time: 15 minutes.|
|Workout Type: time challenge.|
|Workout Exercises: 3.|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Hang with Me – 15 Minute Ab Workout
3 exercises. 5 minutes of each exercise. Go to absolute failure then take it to the floor and keep going. When it gets tough, or when your grip fatigues, rest for just a second to allow yourself to keep going with proper form. Tell yourself it is only 5 minutes. Yes, it is hard. But you can do anything for 5 minutes. Dig deep and keep going.
Remember to post your scores! I’m posting my weight and how I dropped it for each exercise. POST YOURS! Keep track of your workouts so you know when you’re making progress!
I didn’t get in the hanging crunches at the playground so I got them in at the gym. Want to do a little extra? Go after it and push yourself harder too!
Always warm up with a dynamic warm up and rotator cuff exercises for any upper body work.
Hanging Leg Lifts:
(I got to 39 hanging leg lifts + 24 leg lifts on the ground)
Hang and lift your legs. Keep them as straight as possible. I know it is hard sometimes with tight hamstrings, but try to really extend your legs and keep them straight. When you get to the top, squeeze your abs even tighter and curl your pelvis up. When you hit complete failure, bring it to the floor and do the exact same movement.
Hanging Knee Ups:
(I got to 32 hanging knee ups + 23 knee ups on the ground)
Hang and lift your knees to your chest. When your knees hit your chest, squeeze your abs even tighter and curl your pelvis up. When you hit complete failure, bring it to the floor and do the exact same movement.
Hanging Crunches (or Decline Crunches):
(I got to 102 crunches on the ground – next time I will bring some padding for the bars)
Hang from your knees and crunch it up – Bruce Lee style. Learn from my mistake and bring a towel to wrap around the bar in case the bars are a little too small and dig into your legs. Once you hit failure, do regular crunches on the ground. A proper crunch is slow and controlled with very deliberate squeezing of your abs. Don’t just fly through them. Don’t pull with your arms. Keep your elbows behind your ears the whole time. Visualize and squeeze your abs hard. Pull them in and squeeze.
There it is. 15 minutes to sculpt your abs like a greek statue.
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?
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.