Ab Accelerator Workout +3 Ab Training Secrets Trainers Need to Know
Guest post By Kate Vidulich
Let’s just face it.
Planks are a great exercise to train your abs, but your clients are bored with it. And having bored client is bad news for your boot camp.
Being the go-to small group training or bootcamp in your hood is all about getting fantastic, sexy results and keeping your clients happy.
Here are 3 ab training secrets that will help get your clients amazing results, and keep them coming back.
Secret #1: Build Ab Strength
Most trainers think doing MORE reps is better. Their clients do hundreds, if not thousands of reps of the same ab exercises like crunches and sit-ups, plus long cardio workouts.
These exercises are great if you want muscular endurance (and a broken back), but NOT for building muscle strength.
Just like other muscles in your body, you need to focus on building strong abdominals and progressing the exercise.
So instead of doing more reps in your workouts, challenge your clients with progressions. For example, once you master lying leg raises, try doing a Hanging Knee Raises, or another unique variation.
Secret #2: Train in multiple planes of motions
Your abdominal area is made up of smaller deep muscles and the larger muscles that maintain spinal control and pelvic balance. Plus, internal and external obliques, and major back muscles.
The idea is to train your abdominals in three dimensions to support its main roles: stabilization, rotation, resisting movement and lending support simultaneously.
Crunches may directly target your abs, but you only isolate a few muscle groups through one plane of motion.
You need to train ALL muscles in your stomach and lower back, through multiple planes of motion.
So add exercises like core rotations or diagonal wood chops to your bootcamps. Your clients will feel the difference.
Secret #3: Shorten your ab workouts
How long do you spend doing abs with your clients?
Your ab workouts should take 5-10 minutes, on top of a total body strength training session or metabolic conditioning workout. Keep your rest breaks short, and focus on exercise progression.
It’s unnecessary to do “abs workout classes” or even spend a whole 30 minute workout doing only abdominal exercises, especially if you’re looking for fast, sexy results.
Seeing as you rock, today I’ll share with you a special AB Accelerator
workout you can try.
Warning: this is not for beginners. But if you’re looking for a challenge, you need to try this
9 minute Ab Accelerator Workout
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30-45s.
A: Bird/Dog Plank x 8 reps each side
– No rest
B: Side Plank w Reach and Raise x 10 reps
– No rest
C: Body Saw x 10 reps
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
See, it’s a fun, bodyweight only and will take you less than 9 minutes.
Now you’re all set and ready to rock Ab Accelerators. Not only will this boost metabolism and skyrocket conditioning levels, but it’s something different and a fun way to challenge your clients.
Ab Accelerators is the ultimate package of done-for-you metabolic ab workouts you can use with your partner sessions, small groups and boot camps.
This unique style of training combines the BEST ab exercises in a circuit, with brief yet strategic rest periods, you’ll not only get a stronger core but you’ll burn a ton of calories (AND your clients will actually have fun while doing it).
Try these Ab Accelerators workouts with your boot camps and small groups today http://georgettepann.com/abaccelerators
Kate Vidulich, BSc, ACSM-HFS, MCTT
Author of the Ab Accelerators System
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