May 29 2012
Titanium – Legs and Abs Workout
Legs like a sculpted piece of metal. Abs hard, defined and tight. Strong, firm, lifted. Defying gravity. Want it? Work for it.
You don’t need to have a sandbag for this workout, but if you want to intensify the workout it works perfectly.
No excuses. Have a bad knee? Bad hip? Hurt ankle? Just adjust the range of motion and GO. You can still do it.
Do this workout 2 to 3 times a week for a month, one of the upper body workouts 2 to 3 times a week for a month, eat clean (I don’t mean kind of clean, or mostly clean, or every week you get a cheat meal clean, I mean CLEAN) for a month, and see the sculpted piece of artwork within you appear.
Remember, no matter how hard you work it, the workouts alone will not get you to your results. Especially when it comes to legs and abs. What exactly does that mean? What about sugar? What about carbs? Is fruit OK? How much protein? What types of carbs? How much do I eat? Each person is different. Each body is unique. Remember that you are the expert when it comes to your own body. Trust your judgement, but you can check out my own personal diet plan and get inspired to start experimenting with your own diet.
Everything you need to know to begin making the right changes in your life is here at BPM.Tv and it’s all FREE. The information is here. Now it’s up to you to apply it to your own life and work for it.
Get to it! Legs and abs hard as titanium!
xoxo ~ Cori
Titanium – Legs and Abs Workout
Titanium – Legs and Abs Workout
SONG: David Guetta featuring Sia – Titanium
SONG: David Guetta featuring Sia – Titanium
Workout Breakdown
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Time: Personal best! As long as it takes. |
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Workout Type: Rep challenge. |
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Workout Exercises: 6. |
Get your gear:
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SANDBAG Get your sandbag 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 |
Titanium – Legs and Abs Workout
You will need a sandbag and a bench or chair for this workout if you want to go for the intensified version. You can also do it with just your own bodyweight (no sandbag), especially if you’re a beginner.
When you feel like you can’t get to the end of the set, modify the exercise to make it a bit easier then go after it again with proper form until you hit the goal. If you have previous injuries, simply modify the range of motion to suit your body and go for it.
Remember to post your scores! I’m letting you know how long it took me to get through the workout and the weight in my sandbag. POST YOUR TIME AND YOUR WEIGHT! Keep track of your workouts so you know when you’re making progress!
I am really working hard on conditioning my legs, so I also went to the gym this morning and killed it. Do you want extra credit too? Then go after it and push yourself through a second workout during the day just like I did!
Just keep in mind that no matter how hard you workout, it is your nutrition that will ultimately get you to your goal.
Warm Up:
Always warm up with a dynamic warm up before working out
Sandbag Front Sumo Squats with Calf Raise:
20 – 20 – 20 – 20
I used a 20 lb sandbag
Sandbag in front. Squat as deep as you can, then push up through your glutes. At the top, extend your ankles and get up onto your toes. Hold it for a second and squeeze your calf muscles. The whole idea of the sandbag in front is to keep the pressure on your quads and off your back. Keep your chest up, so make sure you are looking straight ahead or up, never down.
Sandbag Single Leg Bench Squats:
10 – 10 – 10 – 10 right leg
10 – 10 – 10 – 10 left leg
I used a 20 lb sandbag
Hold the sandbag in front just like you did with the first exercise. Sit down. Get back up. Keep one leg up. Push your other heel into the ground. If you have to tap it down for a second to regain balance, pick it right back up. If you have to drop the sandbag, that’s fine. Just keep on going.
Sandbag Bulgarian Split Squats:
20 – 20 – 20 – 20 right leg lead
20 – 20 – 20 – 20 left leg lead
I used a 20 lb sandbag
Push through your front heel. Drop it as far as your body will allow. If you can, drop it so low that the sandbag needs to rest on the ground for moment. Keep your knee aligned over your ankle. If you are using a sandbag, hold it on the same side that is pushing your heel into the ground.
Sandbag Reverse Crunch
20 – 20 – 20 – 20
Lay on the ground and hold the sandbag directly in front of you. Don’t have a sandbag? That’s ok, just lay on the ground. Bend your knees and lift you knees up toward the ceiling. Try to keep your knees in front of your hips even when you’re lifting. Don’t bring your knees all the way up in front of your chest or head.
Doing it with a sandbag is harder because you have to keep your upper body stable and that forces your abs to work a little harder.
Sandbag Reverse Oblique Crunches:
20 – 20 right
20 – 20 left
Only 2 sets on each side, so don’t rest! Same position on the ground. Lift your knees up toward the ceiling, but as you do twist your body so you are squeezing your obliques. Hold it for a second and squeeze before you drop it. Stay on the same side for 20 before you switch.
Sandbag Standing Single Leg Calf Raises:
10 – 10 – 10 – 10 – 10 right
10 – 10 – 10 – 10 – 10 left
Can you do all 50 at once? Try. If not, break it up into sets of 10. Single leg. Lift your heel. Repeat. Switch once you get through all 50. If you have a sandbag, hold it on the same side that you’re working.
There it is. Work those legs. Want more? Check out the gym workout I did earlier in the day. Want to do a double duty workout like me? Go for it. Just remember that it is ultimately your nutrition that will make or break your goal, no matter how hard you workout.
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.
Cori Ann’s Prepping Fat Loss Diet:
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.
May 31, 2012 @ 09:55:17
Hi cori: I was curious the workouts you show is that all you’re doing to look the way you do or are you at the gym as well doing weight training? I am very interested in getting more muscle mass and toning I have been working VERY hard and would LOVE to sit down with you and put together a plan for myself. I am interested in the fitness modeling too. Look forward to hearing from you.
Aleece
Jun 03, 2012 @ 19:13:12
Hi Aleece. I would recommend you start with the workouts here on BPM.Tv with your own body weight. As you progress you can add bands, a sandbag and some bars.
All of the workouts here on BPM.Tv are my own personal workout for the day, or a portion of my own personal workout for the day. Since I’m a ‘hard gainer,’ meaning I have to work extremely hard to gain muscle, I also supplement some of my workouts with additional weight lifting workouts. You can find a sample of my weekly workout schedule and nutrition plan within this post: Cori Ann’s Weekly Workout Routine and Nutrition Plan.
As far as gaining muscle goes, the most important factor is going to be your diet. The same is true for fat loss, but we’re talking about gaining muscle so let’s get back to that.
First let me say that when you are trying to gain muscle, you have to be mentally prepared to gain fat as well. It simply is not possible to gain quality muscle without gaining some fat. For women especially, this can be a difficult task mentally.
My workouts will remain just about the same when I go into my next ‘off season.’ What will change is the diet.
So, you could totally follow the workouts here at BPM.Tv and gain muscle. The trick is that you will have to diet completely differently. The diet should still be structured, but will be totally different from a diet designed to drop body fat or maintain weight.
You can check out the diet I used to gain muscle in my first ‘off season’ here: BPM.Tv Nutrition 101
The muscle I gained all took place during my off season. I have held onto it during my competition prep, but it isn’t possible to gain quality muscle and drop fat at the same time. I dropped body fat and unveiled the muscle definition underneath.
During my next off season, I plan to spend about 9 months really focusing on gaining quality muscle. If you’re looking to gain muscle, you really need to take the time to devote to it. There are several different techniques, but the trick is all in the diet.
Some people ‘dirty bulk’ meaning that they just eat as many calories as they can without a lot of focus being spent on the source. That’s not my style. I like to focus on eating clean and healthy throughout life, not just during prep.
As far as developing a plan for you… you can totally use this blog to help you develop a nutrition plan for yourself! I do train clients in person and also online, but I keep a limit to how many clients I take on. Currently I am completely booked and am not taking on any new clients. That’s one of the great things about BPM.tv though! I can be your trainer through each post on this blog.
As far as fitness modeling goes, I am a complete newbie and don’t have a lot of experience yet, but the key is really to get on stage as a competitor. There are so many opportunities available at the shows. Photographers, contacts, sponsors, other competitors. Make sure to check out the different competitive organizations. Some seem to offer different (and better) opportunities for competitors.
You can check out the different organizations I’m looking at here at this post: Bikini, Fitness Model or Figure?
If you haven’t been to a show yet, I would definitely check out a few before you decide to step on stage! Keep me posted Aleece! I can’t wait to see your progress!