Sunday, February 17, 2013

Six Pack Attack

By Zuzka Light

This workout is all about building core strength! Thirty minutes of crunches won't carve the abs you crave, but this high-intensity workout will produce results. Every move in this workout will target your entire core, which is exactly what you need in order to build a killer six-pack.
You need to give your maximum effort to make this workout effective. It lasts 10-12 minutes, so every repetition counts. Our minds can hold us back from giving max effort, so make sure you're mentally ready to train before you start the workout. You know you can push yourself hard for 12 minutes. Don't stop until it's over. You can do it!

Zuzka Light's Killer Core Workout

Watch The Video - 16:21

Use a timer so you can just focus on performing the movements as quickly and efficiently as possible. Keep track of how many rounds you complete so you can compete against yourself the next time you try the workout!

Zuzka Light's Killer Core Workout

In 10-12 minutes, complete as many rounds as possible of:
One-Leg Plyometric Balance /// (10 reps each leg)

Directions and Tips:
  • This is a great movement for balance and core strength. It's a difficult movement to master, so make sure you practice it before you begin the workout.
  • Begin balanced on your right leg. Lean your upper body forward until your left hand touches the ground and your left leg is parallel to the floor.
  • After your hand touches the floor, bring your left knee forward and your upper body back to an upright position. When your body is upright, jump off your right leg and bring your left knee to your chest. As you jump off your right foot, your right arm should swing forward.

Wall Walk /// (5 reps)
Directions and Tips:
  • This exercise requires you to tense your entire body. It's a great way to improve athleticism.
  • Start in the push-up position with your toes touching a wall. Climb up the wall using your feet and pushing with your shoulders. You should end up in a handstand with your body a few inches away from the wall.
  • Once you're in a handstand, bring your head in between your shoulders and look at the wall. This will lengthen your entire body and will engage your abs.
  • Climb back down the wall by walking forward with your hands and down with your legs. Stand up completely before returning to a push-up position.
Pistol Squat /// (5 reps each leg)

Directions and Tips:
  • The pistol squat is not only an awesome lower body exercise, but it's also a challenging move for your core muscles. Without engaging your core, you won't be able to do them.
  • Stand on your right leg with the other straight in front of you. Bend your right leg until you're in a squat position. Keep the left leg forward.
  • Try to keep your left leg out as you stand back up.
  • If you are unable to do this movement, hold on to a band, bar, or use the wall for extra stability.
Ab Splitters /// (5 reps)

Directions and Tips:
  • This exercise will give you that great abdominal burn you've been looking for. Make sure you keep your feet off the ground until you complete the last rep.
  • Start on your back with your feet and shoulders off the ground. Keep your legs and arms straight. Bring your legs and arms up and forward. They should meet above the center of your body.
  • Lay back down without resting your shoulders or feet on the ground. Once your back hits the ground, raise your upper body. As you raise your torso, split your legs. Reach your hands between your legs until they touch the ground.
  • When your hands touch the ground, recline until your back touches the ground. From there, immediately incline your torso and bring your knees to your chest.
  • All three movements count as one rep.

No comments:

Post a Comment