4 Core Exercises Trainers Should Use With Their Clients(+AB Circuit Finisher)

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts
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4 AB/Core Exercises Trainers Should Use With Their Clients + Core Circuit

http://georgettepann.com/fighterabs 

Fact of the matter is, many people train their abs completely wrong…

Way too many people perform countless reps of pretty much any type of ab exercise out there.
Instead, we should focus on the strength aspect of core training when working with our clients. 

 

Now that may sound a little different then what you’re used to hearing, but hear me out for a moment.

 

This unique method to training your mid section actually came from the most fit athletes in sport today.

 

Who are these athletes?

 

They are fighters. I’m not just talking about male fighters… female fighters have the most attractive waist compared to most models you see on TV these days.

 

And they get such a flat lean stomach by using these unique exercises that you are about to learn today.

 

However, first we have to talk about what you need to avoid in order for your clients to see the slim waist they truly desire.

By now we should all know that crunches and sit-ups are a complete waste of time, so I won’t beat that dead horse.
The thing is people still do 400-500 reps of an ab exercise. Your abdominals and core should be treated like any other muscle group.
For some weird reason, many people perform more reps when training their core compared to other muscle groups.

Strength should also be considered when training your core. You don’t strength train by doing 500 reps of one exercise.
Here’s something else considered “too much volume for core training.” Holding a plank longer than a minute.

If your clients can already hold a plank for a minute or even 30 seconds (assuming you have great form), then it’s time to move on.
There are much more challenging variations you can do to effectively train your abdominals and core. I’m going to show you a plank variation where you will learn to brace your abs like a fighter about to throw a punch.

 

So without further delay, here is your 4 Exercise Core Circuit:

 

Hardstyle Plank – 10 Sec x3

Long Plank Walkouts – 5 Reps

Long Plank Armpit Touches – 5 Reps Each Side

Box Plank – 10 Reps Each Side


Rest 60 Sec

Repeat for a total of 3-4 rounds.
If it’s your first time doing this circuit, start with three rounds and work your way up to four.
Now you’re probably wondering what these exercises look like. Check out the descriptions of each exercise below.

Hardstyle Plank

 

  • Start in a plank position on your elbows.
  • Make sure there is a straight line from your head to toes.
  • Keep your hands away from each other.
  • Squeeze your abs, glutes, quads, and fists as hard as you can.
  • Drive your elbows to your toes as hard as you can.
  • Hold this tension for 10 seconds and then rest for 5 seconds.
  • Repeat this two more times.

 Hardstyle Plank

 

 

 

 

Long Plank Walkouts

 

  • Get into the top of a push up position.
  • Walk your hands forward until they are above your head while keeping your abs braced.
  • Walk your hands back into the top of a push up position.
  • Prevent the hips from swaying side to side when performing the movement.

Long Plank Walkouts
 

 

 

 

 

 

 

Long Plank With Armpit Touch

 

  • Get into the top of a push up position.
  • Walk your hands forward until they are above your head.
  • Keeping the abs braced, touch the opposite armpit.
  • Repeat the movement, alternating sides for the prescribed reps/time.
  • Prevent the hips from swaying side to side when performing the movement.

 

Long Plank With Armpit Touches

 

 

 

 

 

Box Plank

 

  • Start in a quadruped position. Knees underneath the hips and hands underneath the shoulders.
  • Brace your abs and get your knees off the ground.
  • Keep the abs braced and without moving the hips, get one hand off the ground.
  • Repeat with the other hand.

Box Plank

 

There you have it, a core routine that will have your clients’ abs working harder than they ever have before. You can add this circuit at the end of a training session or even on an “abs” day.
You can also do this circuit anywhere since you don’t need any equipment.
Performing exercises like these will do more for your clients’ abdominals than any crunch or sit up ever will.

If you’d like more workouts like this, check out http://georgettepann.com/fighterabs for the most cutting edge system  using only your own bodyweight.

 

 

http://georgettepann.com/fighterabs
AR_FighterABS-2_CompleteSet-4

 

 

 

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