Matt Berlin

Matt Berlin

Kenzai Run | Graduating (Member)
Trainer

KNote Repost - 9-Min Ab Cycle

  • Mar 28th, 2019 at 5:17AM

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At Kenzai you know we like to target the core strength of your body. As you’ve experienced firsthand across many Kenzai programs, we include exercises for the abdominals more frequently than any other muscle group. Like the lesson in Body 1 stated, our abdominal muscles are stubborn and hard to grow so we go at them frequently to steadily build them up.

Kenzai Body gave us 8-min Abs with Blue Lycra man (https://www.youtube.com/watch?v=pNqrkGnkUWc), and now we have a new favorite of Kenzai Members, 8-min Abs Kenzai Style (https://pulse.kenzai.com/8-minute-abs-kenzai-style). But those are ONLY 8-minutes long. Let’s try a 9-minute Ab Cycle.

9-Minute Ab Cycle

Otter Kicks - 30 reps

Side Plank Dip - Left Side 20 reps

Side Plank Dip - Right Side 20 reps

Dynamo Twist - 30 reps (add a kettlebell or dumbbell to increase the challenge)

Over Under - 30 reps

Repeat for 3 Full Cycles, with no rest in-between cycles. It will burn!

Add this cycle to any of your daily workouts when you’re looking for a challenge. Be sure to follow up your workouts with healthy eating to see the benefits of your extra ab effort.

To keep you safe and maximize ever second of effort, let's review some exercise Details:

Otter Kicks:

Sit on the floor with your hands palm down under your buttocks. Tip the upper body back and raise the legs to around eye level. Slowly begin to kick the legs up and down. Don't tense the neck or face, keep the energy centered on your lower abs. Breathe steadily throughout the exercise. Each time your left leg returns to the top, that is 1 rep.

Side Plank Dip:

Start from a regular Plank position. Rotate your right arm 90° so that the fingers of the right hand are pointing directly to the left. From here pivot up to a side plank. Stack your feet on top of each other. Lay the left arm flat on your side or put your left hand on your hip. Keeping your body in a straight line, lower your right hip close to the ground and then raise back up to the start position (that’s 1 rep). Don’t pause at the top or bottom, keeping the movement steady and constant. Breathe smoothly and deeply throughout the exercise, without holding your breath.

Dynamo Twist (with or without a kettlebell or dumbbell):

Sit on the mat with the legs outstretched. Tip the hips back and raise the legs out straight. Knit the hands together into a fist at belly height. For an added challenge, hold a kettlebell or dumbbell in your hands. While maintaining the leg shape, twist the torso so that the fist goes first to the right, then the left. Move between right and left quickly. As you move into later sets, the legs will want to drop from fatigue. Do your best to keep them high. Count each movement as one rep. Left side 1, right side 2, left side 3, and so on. Exhale as you get to the deepest part of the twist on each side.

Over Under:

Sit on the mat, holding your resistance band between your hands. Bend the knees and raise the legs. Hold the resistance band up and attempt to pass it over the toes and under the legs. Your arms are much shorter than your legs, meaning you'll have to suck the knees into the chest to give the resistance band enough clearance. Then repeat the process, bringing the band back from your the bottom to the top of the legs. Don't let the feet touch the floor for the duration of the set. Count each pass, either over or under, as one rep (under:1, over:2, under:3, and so on). Exhale your breathe during the hardest part of the movement when you’re pulling the knees tightly to the chest.

 
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8 comments

Alan F.Alan F.Kenzai Kettlebell 2 | Day 21 (Member)
3 months ago

Sounds like a nice change of pace vs the 8 min version.


    Jim MattJim MattKenzai Member
    Assistant Trainer3 months ago

    Oh man, how will Fish react to this? I think his favorite, the dreaded Scissor Clap should be included?

    Don't forget also the dreaded inverted V-sit and maybe X-sits for good measure to take it to 11 minute abs, which would be a prime number? (sorry, a very inside joke).

    Good stuff Matt!

    My KB2 trainees were asking for alternatives to the dreaded side sit-up to failure, so I made this (very) amateur video. Lots of oblique options, no? Ab options are ALWAYS welcome!

    https://www.youtube.com/watch?v=Q7lYuGcjSEs


      Jason F.Jason F.Kenzai Kettlebell | Day 8 (Member)
      3 months ago

      Bro. BRO! No. NO! DAFUQ you talking about? 9 minutes? That's TOO LONG! Its gotta be 8. EIGHT is the number. EIGHT is ENOUGH. Crazy EIGHTS! EIGHT maids-a-milking! Pieces of EIGHT! EIGHT days a week!
      http://youtu.be/JB2di69FmhE


        Robin K.Robin K.Kenzai Member
        3 months ago

        Easy peasy Matt - got to put negative x-sits in there (actually no don't I fecking hate them).


          Stephanie D.Stephanie D.Kenzai Member
          3 months ago

          Bringing it to the next level....oh yeah! Maybe Sunday????


            Kim BensonKim BensonKenzai Member
            Trainer3 months ago

            Not gonna lie, I'm a little sad that P didn't wear blue, shiny spandex for the video. Pay homage!


              Sean K.Sean K.Kenzai Member
              3 months ago

              Nasty! But looks effective. I dread those side planks tho. Hit my shoulders something fierce.


                Ward WillisWard WillisKenzai Member
                Head Trainer3 months ago

                For a moment, I thought that t-shirt tucked into your shorts in the End of Week 3 photo was a cape. Perhaps we should outfit you with one. Eat your heart out Super Man. Super Matt is in the building!


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