Crunchless Core

www.Crunchless6Pack.com

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Legal Stuff © 2016 Critical Bench Inc. All Rights Reserved. International Copyright www.Crunchless6Pack.com, www. Crunchless6Pack.com, www. www.CriticalBench.com CriticalBench.com

This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paying customers of CriticalBench. com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identi fication tag.

NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided pr ovided is at the sole choice and risk of the reader. r eader. You You must get your you r physician’s approval before beginning this or any other exercise program. Use of the information provided pr ovided is at the sole choice and risk of the reader. r eader. You You must get your you r physician’s approval before beginning this or any other exercise program.


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Legal Stuff © 2016 Critical Bench Inc. All Rights Reserved. International Copyright www.Crunchless6Pack.com, www. Crunchless6Pack.com, www. www.CriticalBench.com CriticalBench.com

This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paying customers of CriticalBench. com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identi fication tag.

NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided pr ovided is at the sole choice and risk of the reader. r eader. You You must get your you r physician’s approval before beginning this or any other exercise program. Use of the information provided pr ovided is at the sole choice and risk of the reader. r eader. You You must get your you r physician’s approval before beginning this or any other exercise program.


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Table of Contents Introduction ................................. ................................................. ................................ ................................. ................................. ................................ ........................ ........ 4 Top 5 Reasons to STOP Doing Crunches & Sit Ups ................................ ................................................. ........................... .......... 7 Workout Parameters........................................ ........................................................ ................................. ................................. ................................ .................. 11 2 Keys to Crunchless Core ................................ ................................................ ................................. ................................. ............................... ...............14 14 Overview............................... Overview................................................ ................................. ................................ ................................. ................................. ...........................1 ...........17 7 Equipment & Alternatives ............................... ................................................ ................................. ................................ ................................. ................... 19 The Crunchless Crunchle ss Core Program, Warm-Up Routine ............................... ................................................ ............................ ...........20 20 Warm-Up Descriptions / Foam Roll Routine ................................ ................................................ ................................. ...................... ..... 21 Lower Body Foam Roll Routine ................................. ................................................. ................................. ................................. .................. .. 22 Upper Body Foam Roll Routine ................................. ................................................. ................................. ................................. .................. .. 24 Suspension Strap Stretch Routine .................................... .................................................... ................................. ........................... .......... 26 Phase 1 Workout Charts C harts ......................................... ......................................................... ................................ ................................. .......................... ......... 28 Phase 1 Power Routine Exercise Descriptions ........................... ........................................... ................................ .................. 33 Phase 1 Strength Routine Exercise Descriptions Descrip tions ................................ ................................................ ......................... ......... 38 Phase 1 Stability Routine Exercise Descriptions De scriptions ................................. ................................................. ......................... ......... 43 Phase 1 Combo Routine Exercise Descriptions Description s ............................... ............................................... ............................ ............51 51 Phase 2 Workout Charts C harts ......................................... ......................................................... ................................ ................................. .......................... ......... 57 Phase 2 Power Routine Exercise Descriptions ........................... ........................................... ................................ .................. 62 Phase 2 Strength Routine Exercise Descriptions Descrip tions ................................ ................................................ ......................... ......... 68 Phase 2 Stability Routine Exercise Descriptions De scriptions ................................. ................................................. ......................... ......... 74 Phase 2 Combo Routine Exercise Descriptions Description s ............................... ............................................... ............................ ............80 80 Cool Down Routine.................................. Routine................................................... ................................. ................................ ................................. ......................... ........ 86 Cool Down Descriptions .................................... .................................................... ................................. ................................. ............................... ...............87 87 Workout Notes ................................. ................................................. ................................. ................................. ................................ ............................... ................. .. 89 About the Author ................................. ................................................. ................................ ................................. ................................. ............................ .............. .. 90


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Introduction As a kid I was always outside playing, jumping, running and climbing never once thinking about my ‘ fitness’. Growing up in the always hot and sunny Florida south, my brother and I never stopped moving. We would swim. We would surf. We would play hide and seek. We could climb, build, destroy, throw, catch and we pretty much did everything else a nontechnological era kid did growing up.

high school sucked. There’s no other way to put it. It was plain awful. From pimples, to weird facial hair, the always comical voice cracking, and of course the opposite sex.

But I had one thing going for me and without a doubt I attribute it to my youth, which was full of movement and adventure. This ‘good thing’ that I had was a chiseled six-pack and the girls knew it. Even though I was thin as a rail my abs POPPED and I loved it.

This is how we grew up and there’s a good chance this is how you grew up too. I’m thankful for it today and it shows. Once I hit that awkward stage in life called puberty, middle school and early www.Crunchless6Pack.com

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Puberty came and went (thank God) but my passion for movement didn’t stop. All through high school I was constantly seeking adventure, again not considering the bene fits that these natural movements would give me later in life. I took up dynamic activities like wakeboarding; skateboarding, and I also began working construction with my father, which was exhausting in itself. At this point I began strength training at the local YMCA, (which eventually led to my first ‘career’ job as a trainer). At first I was clueless and still paper-thin, but I was committed to working out daily so I could ‘fill-out’ my clothes and have a lot more muscle on my bones. only made sense to turn my love and passion for exercise and fitness into a career. And I did just that. I couldn’t stop myself from learning about training and all the different methods of exercise and the benefits that follow.

It wasn’t until my senior year that I began training hard and that carried over into college where I was introduced to the intense world of triathlon.

And guess what… it all circles back to movement! If you want muscles to grow, It really wasn’t until I started studying you have to move. If you want to lose and spending time in the gym learning weight, you have to move. If you want from trained professionals that I to get faster, you have to move. And if knew the body needs to be trained you want a six-pack, you have to move! appropriately in order for max gains to This still holds true today. Movement is be realized. No magic pill or some bogus everything. diet plan with a 3-minute ab circuit will cut it. Now that I’m in my mid-30s, married with two handsome boys, looking back Finally seeing the results of the at all the ‘time’ spent playing organized countless hours I put in at the gym, in sports and participating in other the pool, and on the road each day, it recreational activities, like wakeboarding www.Crunchless6Pack.com

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Specific Adaptations to Imposed Demands

and sur fing, I can honestly say that all the unrestricted and natural movement played a huge role in the way my abs look now and how my body feels today.

Simply put, if you want a certain look or result, you need to apply the right method at the right time, for the right purpose. With Crunchless Core you can rest assured that this program WILL meet all those requirements leading you to getting that chiseled stomach that you’ve always wanted. And as an added bonus you will FEEL better and most importantly you will MOVE better.

I never stopped moving and I never will. Think about it for a minute. Think about all the movement you experienced as a kid. We didn’t have anything tying us down like kids do these days. Cell phones weren’t available, gaming systems weren’t available (aside from Atari), and the Internet wasn’t even invented!

So before I go into this program I want you to know the significance of the word ‘crunchless.’ Quite honestly, it’s simple and common sense stuff and here’s why…

It’s no wonder why so many kids these days aren’t athletic and are overweight. They aren’t moving!!! Fast forward to today and look at adults as a whole. No one moves. Everyone sits. Everyone eats. And everyone looks as if they sit and eat all day. But I’m here to tell you that we as a society need this to change and it starts with movement. I bet you saw that coming.

The sit-up or more speci fically the “crunch” has been an exercise staple since the 1940s recommended by late night TV commercials, magazines and wanna-be fitness gurus at the gym.

Movement is the key to a healthy life. Movement is the key to a healthy body. I’ll never forget one of the first things I learned early on with exercise and I still apply this to my own training and the training of my clients, is the S.A.I.D principle.


But the ironic thing is that REAL fitness experts and strength coaches have been saying, “No, no NO… the crunch is NOT the best way to build a strong athletic build with a well-de fined mid-section!” And how about the athletic trainers and chiropractors chiming in saying that this exercise, “ can in fact be harmful.” 6

Top 5 Reasons

to STOP Doing Crunches & Sit Ups Here are the top 5 reasons why Strength Coaches and other fitness experts have abandoned the sit-up or crunch long ago & why you should too.

REASON #1: Crunches Only Work the Surface This is a problem for two reasons. First, this creates an imbalance between weak and strong muscles with the most important muscles—the inner ones— being overlooked. And while the outer muscles may look good, they do nothing to protect the stability or integrity of the spinal column. single unit of strength and power.

Additionally, strong outer muscles covering weak core muscles provide a false sense of security, signi ficantly increasing the risk of back injury.

It is ALWAYS in our best interest to challenge our abdominal muscles with larger, more strenuous movements (i.e. Olympic lifts, powerlifting, plyometrics, etc.), minimizing our time with isolation

Secondly, our bodies are designed to work and move “most effectively” as a www.Crunchless6Pack.com

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REASON #2: Nerve Damage is Another Potential Problem Nerve damage is another potential consequence of too many crunches or sit-ups. The crunch movement puts an unhealthy strain on the back right at its weakest point, which coincidentally is the section that contains the most nerves. Damage to this weak area of the spine can result in serious, chronic pain that can last a lifetime and inhibit mobility and flexibility. The repeated flexing action of sit-ups causes your spine to be subjected to high levels of compression. Over time, this movement may cause a bulging, or herniated, disk that could lead to chronic back and leg pain. This action could also lead to a pinched nerve, causing you to experience a tingling sensation in your back or legs, or sometimes shooting pains.

exercises, resulting in the desired outcome… a chiseled and hardened exterior. This type of approach, also known as working the chain, demands our network of core muscles to generate far more power, burning more calories and creating a true balance of strength in all aspects of the abdominal wall.

Sit-ups involving anchoring your feet to the ground; those that require keeping your legs straight, may be even more damaging to your back due to overextension.

The bonus is that you don’t have to diet so hard to obtain that impressive midsection. The most important requirement is consistency and forcing your mid-section to respond by fully engaging and developing all the muscles of your core at once, instead of just a few some of the time and that’s what the As you should know, the crunch ‘crunch’ emphasizes. movement repeatedly flexes and

REASON #3: They Put Wear & Tear on The Spine and Neck


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extends the spine, which is comprised of a series of interconnected discs. Much like any piece of complicated machinery, the spinal discs are subject to wear and tear—in other words, they are only able to support a certain number of bending motions over the course of a lifetime.

body. Proper posture relies on 3 crucial components: a strong posterior chain, a mobile trunk, and an open front-side.

It’s essential to be aware of and able to correct muscle imbalance patterns, as they often lead to poor exercise technique, compensation patterns, and Subjecting the spinal discs to the injuries. And crunches do the latter of excessive wear and tear of crunches can this in an already closed off front, pulling reduce the ‘shelf life’ of spinal discs and the shoulders forward not allowing the result in nerve damage, a disc bulge or spine to move freely as it’s designed to disc herniation, all of which are dif ficult to do. treat.

REASON #5: The ‘CORE’ is MultiFunctional & Multi-Dimensional

The goal of exercise, especially core work, is to promote regeneration and restoration to the body AND to slow the aging process. Plain and simple. So wouldn’t it be wise to stop doing an exercise that is counterproductive? I think it makes perfect sense.

Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body.

REASON #4: Posture is Being Destroyed Daily

Our core has 3-D depth and functional movement in three planes of motion: the sagittal plane, coronal plane, and the transverse plane.

The three most common postural problems I’ve encountered as a Strength Coach and Movement Specialist is anterior pelvic tilt, upper crossed syndrome, and forward head posture.

The sagittal plane divides the body into left and right. When we move along this plane, we are using the strength of our muscles to move parts of the body forward or backward. Extension and flexion happen along the sagittal plane. This means most running, biking, rowing, and lifting movements make use of this plane.

These deadly body positions are generally attributed to chronic use of technology and the ‘desk-job’ lifestyle. Also known as the turtle syndrome. This posture looks awful and is awful for the www.Crunchless6Pack.com

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The coronal plane divides the body into front and back. When we move along this plane, we are moving toward or away from the midline. Adduction and abduction are movements along this plane. Many of our daily movements and exercises involve very little abduction. We tend to stay fairly neatly hugged in toward the middle. The transverse (or horizontal) plane divides the body into top and bottom, but it is a little less straightforward. Any tim e we ro tate THE SPINE we are mov ing along t he transverse plane. In daily life, this is the action we do least frequently, particularly with the large joints in the hips, shoulders, and spine. Many of the muscles are hidden beneath closed chain exercises. the exterior musculature people typically train. The deeper muscles include the By training that way, not only are you transverse abdominals, multi fidus, missing out on a major function of the diaphragm, pelvic floor, and many core, but also better strength gains, other deeper muscles. These muscles more ef ficient movement, and longevity can act as an isometric or dynamic of health. stabilizer for movement, transfer force from one extremity to another, or initiate And these are just the TOP 5 reasons movement itself. why crunches are dead AND deadly! Your core most often acts as a stabilizer and force transfer center rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation. This would be doing crunches or back extensions versus functional movements like deadlifts, overhead squats, and pushups, among many other functional www.Crunchless6Pack.com

It’s time to STOP doing crunches & sit-ups. Instead, use these workouts from our Crunchless Core program to strengthen both your inner and outer abs along with your entire core in a safe and effective manner. 10

t u o k r o W

Parameters

Being a Certified Strength Coach and owner of a Strength and Conditioning business in St. Petersburg Florida, programming is what I do best for my clients and athletes. I am constantly researching and studying the human body and how it moves.

So with that said I put together an amazing 2 Phase Total Body Program that includes over 8 full total body workouts that contain over 70 functional exercises you can perform without doing any potentially dangerous crunching. You are going to love these follow-along instructional videos as you completely transform your core in just 60-days from www.Crunchless6Pack.com

the inside out. And trust me, the content that is in this program IS the best that you can get. When you train the abs as a unit involving other muscles rather than isolating the outer abs, you’ll burn more calories and get a much greater return on the time and energy you spend working out. Your abs will still look chiseled plus they’ll be stable, solid and strong. In other words, they’ll function and help the body move and perform while looking beach ready at the same time!

This 8 week 2-part program breaks apart 11

Core schedule look like this. Obviously if you need to modify the days that’s okay but make sure the sequence remains the same as there is science and evidence behind this approach. Mixing the sequence could potentially increase risk of injury and decrease work output all while putting your body in a catabolic state from not enough recovery between sets.

the phases into 4-week blocks. Each phase will contain 4 functional coretraining workouts for 4 weeks. These set workouts will replace your current training program and this is intentional.

60-Day Schedule – Phase 1 & 2 Workouts A: Power

When looking at true core fitness and peak athletic performance it is important to first achieve core stability to protect the spine and surrounding musculature from injury in static and dynamic movements. Second, we want to effectively and ef ficiently transfer and produce force during dynamic movements while maintaining core stability. Research has shown that individuals with higher core stability have a lower risk of injury. And this is why this program needs to be done without compromise to get the most out of this program.

We take CORE training seriously and so should you. It is recommended that your Crunchless www.Crunchless6Pack.com

B: Strength C: Stability D: Combo

Days

Workout

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A B Cardio C D Cardio REST

The first phase is designed with the beginner in mind. Training the core has a ‘use it or lose it’ principle and there’s a good chance that if you are reading this program then you haven’t been training your core properly. But don’t worry; even if you consider yourself advanced, you will de finitely have a challenging time with these workouts. Anyone and everyone will be able to do this program regardless of the current fitness level. There’s plenty of variety and you’ll train your core 4 days per week for 8 weeks straight! 12

Here’s what you can expect to SEE and FEEL by going through Crunchless Core: »

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give you beach body abs AND the explosive power you’ve been missing… »

The BEST foundational movements that GUARANTEES optimal performance.

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Why “DYNAMIC” core movements can get LIGHTNING FAST results.

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How “unilateral movements” can SKYROCKET your core strength.

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The “bizarre” exercises that can decompress your spine for a healthier back and stronger core.

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Why weak obliques may be the reason for injuries to happen.

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How becoming more balanced by ENGAGING your core can make your entire body stronger.

How the “time under tension” method is the missing piece to a STRONGER and RIPPED core. Why complicated and boring diets are NOT needed to get rock solid abs. How the torso rotation exercise can chisel your core like the handy man next door. Why these “odd” static holds are the foundation to all of your other core exercises. How to do LESS reps and get TWICE the results in HALF the time… How the “crunchless” method will


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2 Keys to

Crunchless Core with many individuals is their impatience. This includes me at times, because I don’t want to wait to get results. I want to do anything and take any magic pill I can to get huge results fast. However, life just doesn’t happen like that and you can’t just expect to lose 50 pounds of excess fat in one day and build a toned, muscular body within a week. And don’t expect a washboard stomach if you are constantly finding yourself in the drive-through lane or sitting on the couch eating pizza and drinking beer most nights of the week.

Before we get into the program we have to talk about the other 2 components that CANNOT be overlooked and that’s cardiovascular activity and nutrition. One of the most prominent problems www.Crunchless6Pack.com

I want to be straightforward and give you the facts and let you know that it does take time to progress into hard cardio in order to lose massive amounts of fat. By the way, it does take your dedication and commitment to get to that point. I’m not saying it’s impossible, but I am saying that you can’t jump straight into intense cardio and run 10 miles per hour for 5 miles on your first day. You have to slowly introduce your body into much harder work in order to burn 14

more fat, but if you’re a beginner you’re going to have to start off slow. For example, if you’ve been lazy for the past few years and rarely get off the couch, then it may be a good idea to start off with some steady walking or light jogging in order to get your body into the habit of working hard to burn the calories needed.

To lose the layer of fat that could be preventing your core from showing, you have to create a calorie deficit, meaning you need to burn more calories than you’re taking in. To be more precise, you need to create a 3,500-calorie de ficit in order to lose 1 pound of fat. That’s certainly going to involve doing cardio at least 2-3x a week, for as long as you have to spare, or as long as you can stand to work out on any given day. If you’re doing a workout that burns 500 calories every day, for example, it will take you seven days to burn 1 pound of total body fat. If you only had a little belly to begin with, repeating that cycle every day for three weeks might be enough to get the flat stomach you want. This program includes 2 cardio sessions that will be left open for you to decide on the workout. However, the harder you www.Crunchless6Pack.com

work, the more calories you will burn. When choosing what to do on those set cardio days, know these points: »

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Warm up 3 – 5 minutes before picking up the intensity. Prolonged activity lasting at least 30 minutes (not including warm-up). Mixing it up is recommended. (i.e. 20 minutes running then 20 minutes rowing). Set goals before hand. Don’t walk into the gym without a plan. If adding extra cardio sessions to your routine, make sure to do the prescribed workout first.

Don’t look at cardio days as rest days. Take these sessions seriously and work out. Just remember the more you put into your training the more you’ll get out of it. The last topic that you need to know before we dive into the program is that nutrition can make or break you. Some even say that abs are made in the kitchen! And that’s the truth!!! If you eat garbage, there’s no chance you’ll get the stomach you want, even if you do this program PERFECTLY. When eating for fat-loss and muscle gain you must know these commonly downplayed and sometimes forgotten bullet points: » »

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Fat loss is dif ficult and takes time. Calorie restriction (aka ‘dieting’) results in weight loss, NOT fat loss.

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Take these 9 points and apply them daily:

Exercising more will not necessarily lead to fat loss. For fat loss, you need to teach your body to use fat as an energy source. Eating carbohydrates will slow your fat loss efforts. Manage your stress to the best of your ability. Poor gut health is another inhibitor of fat loss. Protein is a potent supporter of fat loss.

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Fortunately for you, we’ve given you the information you need to make sure your nutrition is on point. Again, fat loss is dif ficult and if you need to lose 50 pounds there’s a good chance you won’t see your abs for a while. BUT that doesn’t mean they aren’t there!

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Fat covers the muscle so even if you need to lose that weight you should never stop training your core. If you think there’s no point because you can’t ‘SEE’ your abs, you’re a fool!

www.CrunchlessCore.com

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Burn more than you consume. This is key for losing fat AND keeping it off. Heavily restrict carbohydrates. Scratch the cookies, chips, crackers, bread, pasta and so on. Eat lean proteins and vegetables. Stay away from processed and genetically modified foods. Go fresh & organic if possible. Stay away from sugar and alcohol. Even 100% juice is loaded with sugar. Not good. Don’t skip breakfast! Coffee and a banana doesn’t count. Drink a lot of water. Rule of thumb is half your body weight in ounces. Carry a jug. Eat small meals / snacks and eat frequently. 4-6x per day. Plan ahead. This might force you to prepare your meals in advance. It’s worth it, trust me!

Overview Now that we’ve covered that, let’s get back into the program so you can get started. As mentioned before, there are 8 workouts split into two phases of 4. With each phase you will be training for power, strength, stability, as well as mobility and flexibility.

The Power workout will incorporate total body complex movements, plyometrics, medicine ball and battle rope exercises. These movements are designed for power. The Strength portion is just that, expect to do some familiar movements but in certain positions that will engage your core in a new way. Strength is done slower and with more control, unlike the power portion. The Stability workout will train your

coordination, balance, flexibility, and proprioception. Most of these exercises are unique and there’s a strong chance that you’ve never seen them before. The Combo workout is the best of all 3 methods. This workout combines the power, strength, and stability into one workout and will de finitely leave you needing a day of rest, which will be the following day. In this chart below you will see general training guidelines to follow when using this program, if needed. However, I’ve already filled in most of the details for you and have already included nearly all of the recommended parameters you should use. With that said, this chart is only to be used as a guideline IF you need to modify this program by any means.

General Training Guidelines A: Power B: Strength C: Stability D: Combo Cardio

Reps

Sets

Rest

Intensity

Time

4-10 6-12 12-20 Varies

2-4 2-4 3-5 Varies

60-90s 60s or less 30-45s Varies

Moderate to High Moderate Low to Moderate Moderate to High Moderate

<60 minutes <60 minutes 45 minutes >60 minutes >30 minutes


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Remember, here is your Workout Schedule for the next 60 Days…

60-Day Schedule – Phase 1 & 2 Workouts A: Power B: Strength C: Stability

Days

Workout

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

A B Cardio C D Cardio REST

the circuit calls for 4 rounds and you are completely exhausted after 3, rest a little bit longer and then move on to the 4th round OR proceed to the next circuit.

Cutting back reps is acceptable too but once you build up your strength and stamina, stick to what is recommended.

Technique outweighs completion. It’s more important to do the exercise D: Combo correctly than to jeopardize form just to say you’ve finished a set or a round. Note to ALL Crunchl ess Core We’ve included alternate movements Participants for what we thought were challenging exercises. With that said, push yourself If you can’t follow this schedule exactly, that’s okay. Just be sure to get all FOUR but don’t be stupid. workouts in each week, get in two cardio So now that you sessions per week and try to have one have an overview day reserved as your REST day. Do the of the Crunchless best you can to get maximum results Core program, let’s over the 60-day period. charge forward into the training and As with this program and any program make those results it’s to be expected that you might not be happen. able to perform every single exercise or the recommended number of sets and repetitions and that’s perfectly acceptable. Don’t sweat it if you can’t complete a certain workout. Listen to your body and do what you are capable of doing. For instance, if you are unable to hold a particular position for 30 seconds, try 15 seconds and build from there. Or if www.Crunchless6Pack.com

Move Well. Loo k Well. Live Well.

Coach Brian

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Equipment & Alternatives In this program, you will use a wide variety of equipment such as: dumbbells, barbells, kettlebells, medicine balls, plate weight, a cable machine, bench, battle ropes, plyo box, ab wheel, suspension straps, bosu, resistance bands, stability ball, foam roller and a pull up bar. Here are 5 alternative equipment options for some of the exercises: »

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Dumbbells can be used in place kettlebells or plate weight. Resistance bands can be used in place of cables A barbell can be used in place of an ab wheel A sturdy chair, stool or outdoor/park bench can be used in place of an exercise bench or plyo box

Rest Tips »

Monkey bars at a playground can make great pull up bars »

VERY IMPORTANT: In cases wher e there is no equi valent or acceptable alternative, it is recommended to select anoth er similar exercis e from the program as a substitu te.


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Rest periods for all 8 workouts are different and noted throughout each individual routine. Do your best to stick to the rest indicated between exercises and rounds. It’s important to note that added rest will come between circuits while you prepare for the next group of exercises as well as hydrate. Again, try your best to minimize rest between circuits and maximize activity but understand your personal limits and listen to your body.

The Crunchless Core program Warm Up Routine Foam Roll: 5 min utes Glutes Hips (Front and Side) Adductors Quads Calves Spine Extension Lats Shoulders Pecs Suspension Stretches: 3 minutes Hip Flexor / Oblique / Lat / Shoulder Glute / Hip / Groin / Lower Back Hamstrings / Back / Chest / Shoulders Cardio: 3 - 5 minu tes Increasing from Light to Moderate Intensity Walk / Jog, Cycle, Row, Elliptical, Jump Rope, etc. www.Crunchless6Pack.com www.CrunchlessCore.com

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s n o i p t U - p i r m c r s a e W D

Foam Roll Routine

To foam roll properly, apply moderate pressure to a speci fic muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 15-30 seconds the discomfort or pain should lessen. If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. This it is not a pain tolerance test. www.Crunchless6Pack.com

Never roll a joint or bone. Avoid rolling your lower back. If you have any known issues with your back or neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention. Avoid rolling directly on bruises.

When rolling, follow this order to properly warm-up and prepare your body for movement to come:

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warm-up Descriptions

y d o B r e w o L

Glutes

To begin, sit on top of the foam with one glute (butt cheek) on top of the foam roller. You should almost be sitting directly on top of the foam roller with the roller at the top of your glute muscle towards your lower back. Roll your way down and repeat this motion covering the entire glute, then switch sides.

Hip Abductor Lie on your side with your hip abductors (where your pants pocket would be) pressed against a foam roller, and support the bulk of your body weight with your arms and legs. This is a short movement ranging from the hipbone to about 1/3 down the side of your leg. Roll back and forth and repeat this motion on the other side.

Hip Flexor Lie face down with the top of your leg where it meets the hip against the foam roller, and support the bulk of your body weight with your arms and legs. This is a short movement ranging from the hip crease to the upper front thigh. Roll back and forth and repeat this motion on the other side.


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Hip Adductor (Groin)

Place the foam roller parallel to the length of your body and raise your upper body onto your elbows. Bend your target knee and put the foam roller under your knee with leg in bent position. Roll up and down the inner thigh by shifting your weight from one elbow to the other. You can roll down from the groin towards the knee Increase the intensity of the pressure and the stretch, by sinking lower and more forcefully into the foam roller. Move slightly right or left to target different parts of this area.

Quadriceps Lie face down with the upper legs on top of the foam roller, and your elbows on the floor. Use your elbows to control the body’s movement. Rolling both thighs at once, roll from the upper thighs to 2” above the kneecaps. Turn your feet in or out too target the inner and outer portions of the quads.

Calves In a seated position, place the foam roller perpendicular to your legs, roughly 2” above your Achilles heel. Shift back and forth so the roller moves up your calf towards your knee, stopping 2” before the back of your knee then roll it back down. To apply more pressure to one leg, bring one leg on top of the target leg and press down with that top leg.


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y d o B r e p p U

Back Extension

(Lower Back)

(Upper Back )

Put the foam roller under your middle back / thoracic spine. Keep your hips on the floor, knees bent and feet flat on the ground. Place your hands behind your head and pull your elbows as close together as they’ll go. Let your head fall to the floor and try to wrap yourself around the foam roller, extending the

Put the foam roller under your upper back, right under your shoulder blades. Keep your hips on the floor, knees bent and feet flat on the ground. Place your hands behind your head and pull your elbows as close together as they’ll go. Let your head fall to the floor and try to wrap yourself around the foam roller, extending the spine over the roller.

thoracic spine over the roller.

Latissimus Dorsi Lie on your side on the floor with the foam roller under your armpit and extend your arm away from your body above your head. Slowly roll back and forth making sure to roll slightly forward and back to target different parts of the back and shoulder. Switch sides and repeat.


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Chest Lie on your stomach. Reach your arm out with your palm down. Place your roller parallel on the inside of your armpit and shoulder. Roll outwards. Keep rolling until you have covered your entire chest

Shoulders Lie on your side. Reach your bottom arm out with your palm up. Place your roller on the outside of your upper arm and shoulder. Keep rolling until you have covered your entire shoulder.


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e n i t u o R h c t e r t S p a r t S n o i s n e p s u S

Hip Flexor / Oblique / Lat / Shoulder

With suspension straps at midlength, stand facing away from anchor. Extend arms straight in front of chest, feet hip width apart. Take a giant step forward with your right leg and lower left knee to the floor while maintaining a slight bend in the left knee. With shoulders over your hips, extend left arm up and bring right arm back, leaning towards your right side. Hold for 15 seconds, return to start position, switch legs.

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Glutes / Hips / Groin

With suspension straps at midlength, stand on one leg directly in line with anchor. Cross your suspended leg over the grounded leg as you would sit with your legs crossed in a chair. Sit down to 90 degrees but keep your spine perpendicular with the floor with your chest up. Hold for 15 seconds then switch sides.


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Lower Back / Hamstrings / Back / Chest / Shoulders Stand facing the anchor point with your arms extended in front and your feet wider than shoulder width apart. With a slight bend in the knees, lean back putting all your weight on your heels and extending your arms forward. Drive your hips back while trying to keep a flat back. Hold this for 15 seconds and then begin to twist only the upper torso side to side. Do this for 15 seconds.


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Phase 1 WORKOUTS Within the first circuit in the Power Routine you will be using a training method called ‘Met Con’. This is a metabolic conditioner that will prime your body for power as well as stamina. You will notice an AMRAP, which stands for ‘As Many Rounds As Possible.’ During the given time you will complete the circuit in a fast, but safe fashion, completing as many rounds of the circuit as possible. www.Crunchless6Pack.com

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Phase 1 Power Routine (a) Warm - Up: 10 - 15 minutes Met Con: 5 Minute AMRAP In/Out Squat Jumps (10R) Push Up to Shoulder Tap (10R) KB Swing (10R) Rest 2 minutes then REPEAT Power Circu it #1: 4 Rounds Box Jumps (10R) Ball Slams (10R) Double Whip Rope Slams (50R) Rest 1 minute then REPEAT Power Circu it #2: 3 Rounds MB Side Toss (10R p/s) Mountain Climber Kick Out (10R p/s)

Seated Russian Twist (25R p/s) Rest 1 minute then REPEAT Cool Down Routine


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Phase 1 Strength Routine (b) Warm - Up: 10 - 15 minutes Strength Circu it #1: 4 Rounds of 6 Reps Barbell Deadlift lbs. lbs. lbs. Bent - Knee / L-Sit Pull Ups ( Alt. Lat Pull Down Rest 1 minute then REPEAT Strength Circu it #2: 3 Rounds of 6 Reps Lunge Twist (6R p/s) Floor to OH Plate Press (6R p/s) Landmine Press (6R p/s) Rest 1 minute then REPEAT Strength Circu it #3: 3 Rounds of 8 Reps One-Arm DB Flat Press (8R p/s) One-Arm Cable Standing Row (8R p/s) Rest 1 minute then REPEAT Strength Circu it #4: 3 Rounds o f 10 Reps HI / LO Cable Chop (10R p/s) LO / HI Cable Chop (10R p/s) Rest 1 minute then REPEAT Strength Finis her: 3 Rounds o f 12 Reps

BB/ Ab Wheel Roll Outs Rest 1 minute then REPEAT Cool Down Routine www.Crunchless6Pack.com

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lbs. lbs.)

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Phase 1 Stability Routine (c) Warm - Up: 10 - 15 min utes Floor Routine: 2 Rounds of 5 Slow Reps Dead Bugs Bird Dogs Hollow Rolls Cat / Cow Rest 1 minute then REPEAT Stability Tabata #1: 6 Rounds of 20s ON / 10s OFF Shoulder Taps & Flutter Kicks Rest 1 minute then REPEAT Stability Tabata #2: 6 Rounds of 20s ON / 10s OFF Plank March & Leg Lift Hold Rest 1 minute then REPEAT Stabili ty Circui t #1: 3 Rounds

Lunge Twist (30s Hold p/s) Plank Pull (10R p/s)

lbs.

Push Up Renegade Row to Twist (10R p/s)

lbs.

Rest 1 minute then REPEAT Stabili ty Circui t #2: 3 Rounds

Wall Sit Hold w/ Resistance (30s Hold) Plank - Elbows to Hands (30s) Side Hand Plank (30s Hold p/s) Rest 30s then REPEAT Cool Down Routine www.Crunchless6Pack.com

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Phase 1 Combo Routine (d) Warm - Up: 10 - 15 minutes Met Con: 3 Round s of 20 Reps Jumping Jacks Prisoner Squats Mountain Climbers (20 p/s) Rest 1 minute then REPEAT Power / Strength Circuit: 3 Rounds of 10 Reps One-Arm KB Swing (10R p/s) One-Arm DB Incline Press (10R p/s)

Cross Body MB Slam (5R p/s)

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One-Arm T-Spine Twist (10R p/s)

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Slider Push / Pull (5R p/s) Rest 1 minute then REPEAT Stability Circuit: 3 Rounds of 30s ON / 15s OFF

MB Plank Hold MB Leg Lift MB Russian Twist MB V Hold Rest 1 minute then REPEAT Cool Down Routine www.Crunchless6Pack.com

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Exercise Descriptions

e n i t u o r r e w o p

In/Out Squat Jumps

Start out placing your feet in a traditional squat stance (slightly wider than shoulder width) and proceed into a full squat. As you stand up jump at the top but only enough to bring your feet together and tapping the floor directly underneath your body with your toes. After a brief tap, push off the floor again and quickly bring your feet back into the squat stance and repeat the movement.

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Push Up to Shoulder Tap

Start with your chest on the floor, hands slightly wider than shoulder width in line with your pecs, looking down, legs straight with your toes on the floor. As you are completing a push-up, at the top of the repetition take one hand and quickly tap the opposite shoulder and then place it back on the floor in your original position to complete the lowering portion of the movement. Next repetition use your opposite hand to tap your other shoulder.


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KB Swing

MIDDLE

start

finish

Stand with feet shoulder-width apart, toes slightly pointed out, and knees slightly bent; look straight ahead but keeping your chin tucked in. Hold the kettlebell between your legs using two hands, with an overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up stopping the weight even with your shoulders. Let the weight naturally swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Box Jump start

Middle 2

Middle 1

finish

Stand with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat with your arms extended, pointing down and back then quickly extend your hips forward, swing your arms, and push your feet through the floor to propel yourself onto the box. Land soft and don’t “stick” your landing. Once on top of the box, stand up, and then step down off the box, DO NOT jump down. www.Crunchless6Pack.com

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MB Slam Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. Receive the ball with both hands on the bounce by squatting down with the legs, stand up and then you may repeat the movement.

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Middle

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Double Whip Rope Slam To start, stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core by leaning forward slightly, slightly, and move both arms up and down rapidly, creating waves in the rope. Make sure you have just just enou enough gh slack slack in the rope rope before beginning or you won’t be able to make the ripple effect that you need.

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MB Side Toss Begin in an athletic (quarter squat stance, feet slightly wider than shoulder width) 90 degrees to wall with ball behind one hip and more weight on that outside leg. With the arms and twisting of the midsection, deliver medicine ball at hip height, shifting more weight on front leg. Catch ball as it bounces off the wall and repeat.

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Mountain Climber Kick-Out start

Middle

finish Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg under and across your stomach and kick out the opposite side until the knee is approximately in line with the hip. This will be your kick-out position. Explosively reverse the position of your leg and pull the kick-out leg back in until the leg is straight and supported by the toe, and then repeating the movement with the other leg. www.Crunchless6Pack.com

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Seated Russian Twist start

finish

Middle

Sit on the floor with your knees bent and your heels on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded. Place your arms straight out in front of your chest with one hand on top of the other. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can. To make this harder, lift your feet slightly off the ground and/or use a weight in your hands to twist with.


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e n i t u o R h t g n e r t S

Deadlift

Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°. Grab the bar. Narrow, about shoulder-width apart, arms vertical from the front-view, hanging just outside your legs. Bend your knees. Keep going until your shins touch the bar. Don’t move the bar yet. Keep it over your mid-foot. Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top. Slowly lower the bar back to the floor and repeat

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Lunge Twist

Stand with your feet together. Stabilize your spine by keeping your core/abs tight. Step forward and find your balance as you step into the lunge, focus on a downward movement of your hips toward the floor. Avoid driving your hips forward. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips. Keep the back straight and gently twist your upper body to the side of the body with the forward leg. Twist back into the forward position and firmly push off with the front leg to return to your upright, starting position. www.Crunchless6Pack.com

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finish


L-Sit (Knee) Pull-Up start

finish

Get into a dead hang position while hanging from a pull-up bar – elbows locked and shoulders packed down. Raise your knees so that your thighs are roughly parallel with the ground. Then lock your knees and point your toes so that your legs are extended straight in front of you (i.e. making an L-shape with your body). Maintain this L-Sit position while performing your pull-ups – making sure to use proper pullup technique. Exhale forcefully and begin to pull yourself up to the bar until your arms are fully flexed – elbows beside your ribs and chin at or above the bar. Pause for a moment before slowly lowering yourself down until you reach full elbow lock – inhaling as you descend. If unable to perform L-Sit correctly, raise your knees but keep them bent, then perform your pull-up as you would.

Floor to OH Plate Press Stand with your feet in squat stance, holding a weighted plate at your chest with both hands. As you begin to squat down, using your hips and arms lower the plate to the floor on the outside of the legs on one side. This will require you to bend and twist with your core. The plate should tap the floor at the same time you are at the bottom of the squat. Once at the bottom, reverse the movement and begin to stand up. As you are standing up, begin to the press the plate overhead and across to the opposite side of the body. It should look like you are picking something up off the floor and placing it on a shelf on the other side of your body.


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Landmine Press In a standing position facing the barbell long ways, assume an athletic stance. One end of the barbell must be anchored in a corner or placed in the appropriate device. Make sure your core and pelvis are stable and your back is flat. Squeeze hard to maintain this posture. Start with the opposite end of the bar at the front of your shoulder in one hand, not too close to midline. Drive the bar up in a controlled manor. Incorporate a slight forward lean as you press the bar overhead. Control the bar back down to the starting position and repeat.

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ONE-Arm Dumbbell Flat Press Lie down on a flat bench with a dumbbell in one hand on top of your thigh. Feet will be slightly wider than shoulder width. By using your thigh to help you get the dumbbell up, lift the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly. Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. www.Crunchless6Pack.com

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ONE-Arm Standing Cable Row Stand directly in front of the pulley with the handle set at your chest height. In an athletic stance, make sure you are further than arms reach from the handle. Reach out with one arm, grab the handle with your palm facing down and begin to pull the handle to your ribcage while rotating your wrist outward so your palm will be facing in as you pull the handle next to your chest. Without rotating your hips or moving your knees, gently twist your upper torso and continue to pull the handle back by using your spine to fully engage your core. Slowly reverse the movement and return back to facing the pulley with the arm fully extended out and palm facing down.

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Hi/Lo Cable Chop Connect a standard handle to a cable, and move the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. Your extended arm should be aligned with the cable. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner. Then, reposition and repeat on the opposite side. www.Crunchless6Pack.com

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Lo/Hi Cable Chop Connect a standard handle to a cable, and move the cable to the lowest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. Your extended arm should be aligned with the cable. With your feet positioned shoulder width apart, reach down with your other hand and grab the handle with both hands. Your arms should still be fully extended. In one motion, pull the handle up and across your body and slightly overhead while rotating your torso. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner. Then, reposition and repeat on the opposite side.

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BB/Ab Wheel Roll Out Place an exercise mat under your knees and get into a kneeling position. Place a barbell on the floor and grab it with an overhand grip, your hands shoulder-width apart. Your shoulders should be directly over the barbell. This is your starting position. Keeping your knees in a fixed position, roll the bar out in front of you until your arms fully extend in front of your body making sure not to arch the back too much. Maintain a flat back. Pause; reverse the direction back to the starting position.

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e n i t u o R y t i l i b a t S

Tabata

Within the first circuit in the Stability Routine you will be using a training method called ‘Tabata’. This is a metabolic conditioner that will push your stability to its limit as well as test your stamina. During this circuit you will do the given exercise for exactly 20 seconds, completing as many repetitions as time allows followed by a 10 second recovery then starting up the second exercise for 20 seconds then resting again 10 seconds. This would complete 1 round. Tip: It is recommended that you download an interval timer on your phone to help your counting/tracking during tabata training.

Dead Bug start

middle 2

middle 1

middle 3

finish

Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Reverse the movement, return back into starting position and then repeat the movement with the opposite limbs.


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Bird Dog start

middle

finish Get on all fours and tighten your stomach muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you without rotating your leg while reaching your right arm forward as far as you can. After fully extending the reaching limbs, pull your elbow and your knee underneath the stomach and tap the elbow to the knee. Reverse the movement, return back into starting position and then repeat the movement with the opposite limbs.

Hollow Roll start

middle 1

middle 2

finish

Lie down face up with your arms and legs both extended and about one foot off the floor. The goal is to be in a slightly arched but extended position. Then, much like a log rolling, start rolling back and forth while keeping your body stiff and without raising or dropping your arms and legs. www.Crunchless6Pack.com

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Cat / Cow start

middle

finish

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your core engaged. Take a big deep inhale. On the exhale, round your spine up towards the ceiling. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape. On your inhale, arch your back, let your stomach relax. Lift your head and tailbone up. This is the cow portion of the exercise. Continue flowing back and forth from Cat to Cow, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose.

Shoulder Taps start

middle 1

middle 2

finish

Begin in a push-up position. Lift one hand off the ground and quickly tap the opposite shoulder. Keep hips and shoulders square to the ground and avoid lifting hips to keep your torso still. Place that hand back on the ground and repeat with the other hand. www.Crunchless6Pack.com

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Flutter Kicks start

middle 1

middle 2

finish

Start by lying flat on your back on with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs while pushing your lower back to the floor.

Plank March start

middle 1

middle 2

finish

Start on the floor face down with your elbows bent and rest your weight onto your toes and your forearms, not on your hands. Your body should form a straight line from shoulders to ankles. Tuck your chin to your chest and pull your shoulders back but make sure you engage your core by sucking your stomach into your spine to have a flat back. Once in this position, lift one leg a few inches off the floor and then begin to march in place, quickly tapping the floor one foot at a time for the required time. www.Crunchless6Pack.com

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Leg Lift Hold

Lying on your back, head resting on the floor, arms by your sides, keep your legs as straight as possible. Engage your core and push your lower back down to the floor before you lift your legs. Once your lower back is pushed down, slowly raise your legs perpendicular to the floor about 6 inches off the floor and hold this position.

Lunge Twist Hold Stand with your feet together. Stabilize your spine by keeping your core/abs tight. Step forward and find your balance as you step into the lunge, focus on a downward movement of your hips toward the floor. Avoid driving your hips forward. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips. Keep the back straight and gently twist your upper body to the side of the body with the forward leg and hold this for the required time focusing on contracting your stomach muscles during this hold. Relax and now twist back into the forward position and firmly push off with the front leg to return to your upright, starting position.


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Plank Pull start

finish

Lower the cable pulley handle to the lowest position. Then get on the floor face down slightly further than arms reach away from a cable handle. Perpendicular to the handle with a wide stance with your feet, grab the handle with an overhand grip. At this point, the arm with the handle will be fully extended out. With your opposite elbow bent, rest your weight onto your toes and your forearm, not on your hands. Your body should form a straight line from shoulders to ankles. Tuck your chin to your chest and pull your shoulders back but make sure you engage your core by sucking your stomach into your spine to have a flat back. Once in this position, pull the handle to your chest keeping your pulling elbow close to the body. When pulling, do not rock your hips or bend your knees. Extend back out all the way and repeat.

Renegade Row to Twist start

finish

Place two dumbbells on the floor about shoulder-width apart. Start in the top position of the push up position with your hands on the weights, palms facing each other, feet hip width apart. Pull one weight up towards the side of your body while balancing on your other hand and both feet. When the weight is pulled in rotate your hips and pulling shoulder up to allow your torso to twist. When twisting, pull the weight further back while maintaining balance and control. Reverse the movement, return back into starting position and then repeat the movement with the opposite limb. www.Crunchless6Pack.com

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Wall Sit Hold

Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90-degree angle. Keep the shoulders, entire back and the back of the head against the wall. Both feet should be flat on the ground, hip width apart with the weight evenly distributed. Cross arms or place them by your side.

Elbows to Hands Plank start

middle

finish Start in plank position. Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. Hold your body in a very straight line keeping your abs and glutes contracted without rocking your hips or dropping your lower back. www.Crunchless6Pack.com

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Side Hand Plank

Lie on your side, in a straight line from head to feet; stack your feet on top of each other, resting on your elbow and hand to begin. With your core contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Your elbow should be directly under your shoulder, hand directly under your elbow. The opposite arm can be lifted away from the body or placed on the side of the body to maintain balance.


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e n i t u o R o b m o C

Jumping Jack

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finish

Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

Prisoner Squat

start

finish

Stand with your feet shoulder width apart, toes slightly pointed out. Place your hands behind your head. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. www.Crunchless6Pack.com

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Mountain Climber start

middle

finish

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

One-Arm KB Swing

start

finish

Stand with your feet shoulder width apart. Place one kettlebell between your feet. Push back with your hips and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set.


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One-Arm DB Incline Press Lie down on an inclined bench with a dumbbell in one hand on top of your thigh. Feet will be slightly wider than shoulder width. By using your thigh to help you get the dumbbell up, lift the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly. Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position. Bring down the weight slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balanced as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side. As you breathe out, push the dumbbell up. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.

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Cross Body MB Slam

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middle 1

middle 2

finish

Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground on the outside of one side. Aim for the outside of the little toe. Receive the ball with both hands on the bounce by squatting down with the legs, stand up and then you may repeat the movement on the other side. www.Crunchless6Pack.com

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one-Arm T-Spine Twist Hold a dumbbell in one hand and get in a ‘golf’ stance. Feet hip width, knees slightly bent, and shoulders pulled back, arched back with a forward lean, and chin down. Your palm should face your leg similar to when holding a golf club. Maintain this golf posture, begin twisting your entire upper torso, including your hips and lift your arm up and away from your body as you are preparing to swing a golf club. Do not swing the weight and do not move your feet. Feel like you are using your muscles to move it. Bring it back to the start and repeat.

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Slider Push / Pull start

middle

finish Start in a kneeling position and place both hands on sliders (if sliders are not available use a t-shirt or thin towel on an uncarpeted surface). With core engaged, slide both arms forward at once, trying to get your chest as close to the ground as possible. Pull arms back in toward chest and repeat. To make this more challenging, perform this exercise in a push-up position and push each arm forward individually. www.Crunchless6Pack.com

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MB Plank Hold

Plant the hands on the topside of the medicine ball directly under the shoulders. Ground the toes into the floor and squeeze the glutes to stabilize the body creating a flat back with packed-in shoulders. Your legs should be working in the move too. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the medicine ball. Your head should be in line with your back.

MB Leg Lift Lying on your back, head resting on the floor, arms reaching out over the chest holding a heavy medicine ball, keep your legs as straight as possible. Engage your core and push your lower back down to the floor before you lift your legs. Once your lower back is pushed down, raise your legs perpendicular to the floor and lower back down to the floor but do not touch the ground until your set is complete. To make this more challenging, position the ball that it is held over your face or further overhead.

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MB Russian Twist

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middle

finish

Sit on the floor with your knees bent and your heels on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded. Place your arms straight out in front of your chest holding a medicine ball with both holds. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can. To make this harder, lift your feet slightly off the ground.

MB V-Hold

Sit on the floor with a medicine ball held in front of your chest in both hands. Lift your feet off the floor, keeping your legs slightly bent at the knees. Keeping your chest flat, lean back slightly with your shoulders pulled back creating the letter ‘V’ in your torso and your thighs. Only your butt will be on the floor, with your legs in the air. www.Crunchless6Pack.com

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Phase 2 WORKOUTS www.Crunchless6Pack.com

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Phase 2 Power Routine (a) Warm - Up: 10 - 15 minutes Met Con: 3 Rounds Squat Jumps to Reach (10R p/s) Jump Slam (10R p/s) Mountain Climbers (20R p/s) Hand Bird Dog (20R p/s) Small Double Whips (50R p/s) Rest 1 minute then REPEAT Power Circuit #1: 4 Rounds x 10R Lateral Lunge Cable Twist (10R p/s) Push Up to Renegade Row (10R p/s) MB Under Hand Toss Rest 2 minutes then REPEAT Power Circuit #2: 3 Rounds x 10R Toes to Bar Slider Pike

Negative Dragon Flag Rest 90s then REPEAT Cool Down Routine www.Crunchless6Pack.com

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lbs. lbs. lbs.

Phase 2 Strength Routine (b) Warm - Up: 10 - 15 minutes Strength Circ uit #1: 4 Round s of 8-10 Reps Barbell Deadlift lbs. lbs. lbs. Bent - Knee / L-Sit Pull Ups (Lat Pull Down Rest 1 minute then REPEAT Strength Circu it #2: 4 Rounds of 8 Reps Lunge Hold to 1 Arm Row (8R p/s) One-Arm Cable Punch (8R p/s) Suitcase Carry (30s walk per side) DB Pull Over Rest 1 minute then REPEAT Strength Circu it #3: 3 Rounds o f 10 Reps Suspension Knee Tuck Suspension Roll Out Straight Arm Pull Down Rest 1 minute then REPEAT Strength Circu it #4: 3 Rounds o f 12 Reps Windmill (6R p/s) Leg lift to Hip Raise

Stacked Leg to Reach (12R p/s) Rest 45s then REPEAT Cool Down Routine www.Crunchless6Pack.com

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lbs. lbs.)

lbs. lbs. lbs. lbs.

lbs. lbs. lbs.

Phase 2 Stability Routine (c) Warm - Up: 10 - 15 minutes Floor Routi ne: 2 Rounds of 10 Reps Dead Bugs Bird Dogs Hollow Rolls Cat / Cow Rest 1 minute then REPEAT Stability Circuit #1: 4 Rounds of 5R Per Side w/ 5s Hold Push Up to Shoulder Tap Stability Ball Supine Twist Kneeling HI / LO Cable Chop Rest 30s then REPEAT Stability BOSU Ball Circuit #2: 4 Rounds BOSU Side to Side Rock (20R) BOSU Plank 30s-60s (try to add 10s per round)

BOSU Dead Bug Hold 30s-60s (try to add 10s per round) Rest 45s then REPEAT Stabili ty Circu it #3: 3 Rounds o f 15R Per Side

Hand Side Plank Knee Tuck Elbow Side Plank Hip Drop Rest 30s then REPEAT Cool Down Routine www.Crunchless6Pack.com

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lbs.

Phase 2 Combo Routine (d) Warm - Up: 10 - 15 minutes Met Con: 3 Rounds KB Swing (10R) MB Slam (20R) MB Russian Twist (30R) Slider MTC (40R) Scissor Kick (50R) Rest 1 minute then REPEAT Battl e Rope Power / Strengt h Circuit: 4 Round s of 30s ON / 10s OFF Double Whip Across Body Seated Single Whip

Hand Plank Single Whip Russian Twist Rest 1 minute then REPEAT Stability Circuit: 3 Rounds

Single Leg Glute Bridge (one side) (10R) Bicycle Kick (50R) Single Leg Glute Bridge (other side) (10R) Bicycle Kick (50R) Superman (10R) Rest 30s then REPEAT Cool Down Routine www.Crunchless6Pack.com

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e n i t u o R r e wstart o P

Squat Jump to Reach

middle

finish

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively reaching your arms as high as you can. When you land, lower your body back into the squat position to complete one rep. Land as quietly and softly as possible.

Jump Slam start

middle

finish

Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by bending your knees to a quarter squat then quickly jumping up raising the ball above your head and fully extending your body. As you are jumping up the ball is traveling upwards at a faster rate than the body. Once the ball is overhead, reverse the motion and slam the ball downward to the floor directly in front of you as hard as you can. Receive the ball with both hands on the bounce by squatting down with the legs, stand up and then you may repeat the movement.


62


Mountain Climber (MTC)

start

middle

finish

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

Hand Bird Dog start

middle

finish

Get in wide push-up position and tighten your stomach muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend and lift your left leg behind you without rotating your leg while reaching your right arm forward as far as you can. After fully extending the reaching limbs, pull your elbow and your knee underneath the stomach and tap the elbow to the knee. Reverse the movement, return back into starting position and then repeat the movement with the opposite limbs.


63


Small Double Whip

start

finish

To start, stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core by leaning forward slightly, and move arms simultaneously up and down rapidly, creating two even but small waves in the rope. Make sure you have just enough slack in the rope before beginning or you won’t be able to make the ripple effect that you need.

Lateral Lunge Cable Twist Adjust the cable pulley where the handle is even with your chest. Stand perpendicular to the pulley. Initially stand tall with your feet together, arms clasped in front of the body holding the handle. Take a large step away from the pulley while lowering the hips to the ground and bending the knee of the lead leg, keeping the trail leg as straight as possible. Twist the upper torso bringing both arms straight across the body in a twisting movement keeping the head in line with the spine. Reverse the movement, return back into starting position and then repeat the movement.


start

finish 64


Push-Up to Renegade Row In push-up position lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs. Pause, then lower the dumbbell back down and repeat with your left arm.

start

middle 1

middle 2

finish

MB Underhand Toss

start

middle

finish

Start in a standing position with the ball at waist level. Drop into a half squat position lowering the ball between the knees. Keeping the back straight, explosively jump and perform an underhand throw with both arms up into the air. Land in a balanced position with the weight on the balls of the feet and the knees and hips slightly flexed. Let the ball bounce, and as the ball is caught off the bounce, immediately drop into the half squat position and repeat the movement. www.Crunchless6Pack.com

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Toes to Bar

start

finish

Hang from a pull-up bar. When still, flex your hips while keeping your knees extended lift up your legs bringing your toes to the bar. Tap the bar and reverse the movement, return back into starting position and then repeat the movement. If this is too challenging, bend the knees and lift your knees to your elbows or as high as you can without swaying. This is a strict movement and momentum should not be used.

Slider Pike

start

finish

Begin in a hand plank position, hands under shoulders and sliders under feet, (if sliders are not available use a t-shirt or thin towel on an uncarpeted surface). With legs straight, raise hips and draw legs toward hands into a pike position (inverted V position). Reverse the movement, return back into starting position and then repeat the movement. www.Crunchless6Pack.com

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Negative Dragon Flag

start

middle

finish

On your back, brace hard on a bench or hard surface, while locking your arms overhead in a fixed position, either holding on to the sides of a bench or to a fixed bar/handle. The legs are then lifted up as if you are performing a reverse crunch or a leg lift. From there, you will lower yourself down not allowing any part of the body to touch the bench except for the upper back. This is an important form cue. Then lower your body until it is right above the bench. Make sure when you raise back up, you DO NOT bend at the waist, but rather raise the entire body as it was lowered, in a straight line.


67


e n i t u o R h t start g n e r t S

Deadlift

finish

Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°. Grab the bar with a narrow grip about shoulder-width apart, arms vertical from the front-view, hanging just outside your legs. Bend your knees. Keep going until your shins touch the bar. Don’t move the bar yet. Keep it over your mid-foot. Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top. Slowly lower the bar back to the floor and repeat.

L-Sit (Knee) Pull-Up start

finish

Get into a dead hang position while hanging from a pull-up bar – elbows locked and shoulders packed down. Raise your knees so that your thighs are roughly parallel with the ground. Then lock your knees and point your toes so that your legs are extended straight in front of you (i.e. making an L-shape with your body). Maintain this L-Sit position while performing your pull-ups – making sure to use proper pullup technique. Exhale forcefully and begin to pull yourself up to the bar until your arms are fully flexed – elbows beside your ribs and chin at or above the bar. Pause for a moment before slowly lowering yourself down until you reach full elbow lock – inhaling as you descend. If unable to perform L-Sit correctly, raise your knees but keep them bent, then perform your pull-up as you would. www.Crunchless6Pack.com

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Lunge Hold to one-Arm Row start

finish

Adjust the cable pulley where the handle is in the highest position. Stand facing the pulley. From the starting position, lunge forward with your left foot, dropping down through your back knee and thigh making sure the back leg is slightly bent with the knee off the floor. Your left foot should be pointing at the pulley. Holding at the bottom of your lunge, lift your chest forward and up engaging your core and keeping your shoulder blades together and back flat. Grab the handle with one hand and perform a powerful row, bending your right elbow as you pull it quickly straight up and back towards your ribcage. The pulling arm is the same side as the leg that is back.

ONE-Arm Cable Punch

start

finish

Adjust the cable pulley where the handle is in the highest position. Stand facing away from the pulley. Reach around and grab the handle with one hand. From the starting position, have a staggered stance with one leg forward keeping both feet parallel. Whichever side is holding the handle the opposite leg is forward. Once in this position punch the handle forward and slightly down and across the body as if you were punching or pressing an object in front of you. Reverse the movement, return back into starting position and then repeat the movement. www.Crunchless6Pack.com

69


Suitcase Carry

start

finish

Grab a dumbbell or kettlebell and hold it like a suitcase, keeping your shoulders square and upright. Maintain that posture as you walk with the weight at your side. Then put it down, pick it up with your other hand, and walk back.

DB Pull Over start

finish

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be parallel with the bench and legs slightly bent with feet firmly on the floor. The head will be off the bench as well. Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of one end of the dumbbell. This will be your starting position. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement. www.Crunchless6Pack.com

70


Suspension Knee Tuck

start

finish

In a face down position, place your feet in the suspension straps (any suspension straps will do). Lift your knees from the floor and assume a push-up position. Keep the torso erect and the core tight. The knees and hips are extended and the spine is neutrally aligned. Pull your knees towards your chest. Return to the starting position by extending both legs out again. Do not lower the hips while you pull the knees in.

Suspension Roll Out

start

finish

Start kneeling with hips above knees facing towards the point of suspension with enough space so that when you extend out, your hands align beneath the point of suspension. Hands should be on the suspension handles or lower straps aligned beneath your shoulders with arms straight. Inhale, extending the arms out overhead and straightening the hips so that you are extended out; keep the core tight, abs drawn in, and don’t let the lower back dip. Exhale, contract through the stomach, keeping the arms straight, pivoting at the shoulders and hips coming back to starting position. www.Crunchless6Pack.com

71


Straight Arm Pull Down start

finish

You will start by grabbing the wide bar from the top pulley of a pull-down machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended, then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in.

Windmill start

finish

Place a kettlebell in front of your lead foot and lift it and press it overhead with your opposite arm. Pull the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow. Keeping the kettlebell locked out at all times, push your butt out in the direction of the kettlebell. Turn your feet out at a forty- five-degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times. Slowly reach for the ground and reverse the motion back to the starting position. www.Crunchless6Pack.com

72


Leg Lift to Hip Raise

start

finish

Lying on your back, head resting on the floor, arms by your side, keep your legs as straight as possible. Engage your core and push your lower back down to the floor before you lift your legs. Once your lower back is pushed down, raise your legs perpendicular to the floor. With the legs up, lift your hips up off the floor and back down. Then lower your legs back down to the floor but do not touch the ground until your set is complete.

Stacked Leg to Reach

start

finish

Lying on your back, head resting on the floor, arms by your side, stack one leg on other leg placing the heel on the toes. Engage your core and push your lower back down to the floor. Once your lower back is pushed down, raise your arm that is on the same side as the bottom leg over your chest and reach up as high as you can, lifting the shoulder of the reaching arm off the floor. Reverse the movement, return back into starting position and then repeat the movement. www.Crunchless6Pack.com

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e n i t u o start R y t i l i b a t S

Bird Dog middle

finish

Get on all fours and tighten your stomach muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you without rotating your leg while reaching your right arm forward as far as you can. After fully extending the reaching limbs, pull your elbow and your knee underneath the stomach and tap the elbow to the knee. Reverse the movement, return back into starting position and then repeat the movement with the opposite limbs.

Dead Bug

start

middle 2

middle 1

middle 3

finish

Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Reverse the movement, return back into starting position and then repeat the movement with the opposite limbs.


74


Hollow Roll start

middle 1

middle 2

finish

Lie down face up with your arms and legs both extended and about one foot off the floor. The goal is to be in a slightly arched but extended position. Then, much like a log rolling, start rolling back and forth while keeping your body stiff and without raising or dropping your arms and legs.

Cat / Cow start

middle

finish

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your core engaged. Take a big deep inhale. On the exhale, round your spine up towards the ceiling. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape. On your inhale, arch your back, let your stomach relax. Lift your head and tailbone up. This is the cow portion of the exercise. Continue flowing back and forth from Cat to Cow, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose. www.Crunchless6Pack.com

75


Push Up to Shoulder Tap Start with your chest on the floor, hands slightly wider than shoulder width in line with your pecs, looking down, legs straight with your toes on the floor. As you are completing a push-up, at the top of the repetition take one hand and quickly tap the opposite shoulder and then place it back on the floor in your original position to complete the lowering portion of the movement. Next repetition use your opposite hand to tap your other shoulder.

start

middle 1

middle 2

finish

Stability Ball Supine Twist Lean on top of a stability ball with your upper back on the ball and the hips out straight in front of the body, with knees bent at 90 degrees. Keep your body straight from shoulders to knees. Hold the arms out straight in front of your chest with the palms together. Twist through the stomach and shoulders rotating onto one shoulder with the hips up. Keep the feet on the ground and back straight and rotate to the opposite side.


start

middle 1

middle 2

finish

76


Kneeling Hi/Lo Cable Chop start

finish

Connect a standard handle to a cable, and move the cable to the highest pulley position. With your side to the cable, kneel down and reach up to grab the handle with one hand and move away from the tower. Your extended arm should be aligned with the cable. With your knees positioned hip width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Keep your back and arms straight and core tight. Reverse the movement, return back into starting position and then repeat.

BOSU Side to Side Rock

start

middle

finish

Place the ball flat side up. Assume the pushup position with your hands on each side of the platform. Keep your arms slightly bent and rock the BOSU from side to side in a controlled manner.


77


BOSU Plank

Place the ball flat side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your core in toward your spine and squeeze your glutes.

BOSU Dead Bug

Place the ball flat side down and lie back on the ball having your lower back on the center of the dome. Lift your arms over your chest and your legs over your hips keeping your knees bent. You should be balanced evenly on top of the BOSU. Reach your arms overhead or to the sides to counterbalance your legs so you stay centered on top of the BOSU. www.Crunchless6Pack.com

78


Hand Side Plank Knee Tuck

start

finish

On your side, place one hand on the floor with the arm extended, keeping a straight line from head to feet; stack your feet on top of each other. With your core contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Your elbow should be directly under your shoulder, hand directly under your elbow. Lift and bend the top leg and flex the hip bringing the leg in to the upper body then extend back out and repeat. The opposite arm can be lifted away from the body or placed on the side of the body to maintain balance.

Elbow Side Plank Hip Drop

start

finish

Lie on your side, in a straight line from head to feet; stack your feet on top of each other, resting on your elbow and hand to begin. With your core contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Your elbow should be directly under your shoulder, hand directly under your elbow. Lower your hips to the floor and lift back up keeping the hips neutral. The opposite arm can be lifted away from the body or placed on the side of the body to maintain balance. www.Crunchless6Pack.com

79


e n i t u o R o b start m o C

MB Slam

middle

finish

Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. Receive the ball with both hands on the bounce by squatting down with the legs, stand up and then you may repeat the movement.

KB Swing start

middle

finish

Stand with feet shoulder-width apart, toes slightly pointed out, and knees slightly bent; look straight ahead but keeping your chin tucked in. Hold the kettlebell between your legs using two hands, with an overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up stopping the weight even with your shoulders. Let the weight naturally swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep. www.Crunchless6Pack.com

80


MB Russian Twist

start

middle

finish

Sit on the floor with your knees bent and your heels on the ground. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded. Place your arms straight out in front of your chest holding the medicine ball. Raise your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can. To make this harder, lift your feet slightly off the ground.

Slider Mountain Climber (MTC) start

middle

finish

Begin in a pushup position, with your weight supported by your hands and toes. Feet will be on sliders (if sliders are not available use a t-shirt or thin towel on an uncarpeted surface). Maintaining contact with the slider the entire exercise flex the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toes, and bringing the other leg up with the hip and knee flexed.


81


Scissor Kick start

middle

finish

Lie down with your back and head pressed against the floor. Your arms should be fully extended to the sides with your palms facing down. The arms should be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Unlike the flutter kick, which is up and down, this is a side-to-side movement. Spread your legs apart about 2 feet and then bring your legs together tapping the feet quickly to complete the repetition.

Double Whip Across Body

start

middle

finish

To start, stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core by leaning forward slightly, and move both arms up and across and then down rapidly on the outside of one side of your body, creating a wave in both ropes. Move both arms up and across to the other side of the body to complete the repetition. Make sure you have just enough slack in the rope before beginning or you won’t be able to make the ripple effect that you need.


82


Seated Single Whip start

middle

finish

To start, sit down facing the anchor with knees bent feet shoulder-width apart, leaning back 45 degrees. Grasp one end of the rope in each hand so that your palms face each other. Brace your core by leaning forward slightly, and move arms independently up and down rapidly, creating two uneven waves in the rope. Make sure you have just enough slack in the rope before beginning or you won’t be able to make the ripple effect that you need.

Hand Plank Single Whip start

middle

finish

To start, get in push-up position over top the end of the ropes facing the anchor with your feet shoulder-width apart. Place both hands on the ends of the rope so that your palms face down. Brace your core and tuck your chin in. Lift one arm up and out and move up and down rapidly, creating a small ripple in the rope. Make sure you have just enough slack in the rope before beginning or you won’t be able to make the ripple effect that you need.


83


Battle Rope Russian Twist

start

finish

To start, sit down facing the anchor with knees bent feet shoulder-width apart. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded. Grasp the ends of the rope with a hammer grip (thumbs up, palms in) one in each hand. Place your arms straight out in front of your chest holding the ropes. Raise your core and quickly rotate and pull the ropes to the right as far as you can, then reverse this movement all the way over to the left as far as you can. To make this harder, lift your feet slightly off the ground.

Single Leg Glute Bridge

start

finish

Lie on the floor with your feet flat, knees bent, and head down. Raise one leg off of the ground and extend it over the hips. Execute the movement by driving through the heel, lifting your hips upward and raising your glutes off of the ground. Lower back down and repeat. www.Crunchless6Pack.com

84


Bicycle Kick

start

finish

Lie on the floor with your feet flat, knees straight, and head down to start. Press your lower back into the floor, engaging the stomach muscles, as you put both hands behind your head (don’t pull on the head). Bring the right elbow across the body and flex the knee and the hip so that the elbow touches the knee over the stomach and then reverse the movement and bring the other elbow over to the other knee in a twisting, bicycle pedal motion.

Superman start

finish

Lie face down on your stomach with the arms extended out in front of you and the legs extended behind you. Keep your chin tucked in to your chest and in one movement lift the arms and legs up towards the ceiling making a U shape in your back. Make sure that you do not lock out the limbs and keep the core as still as possible.


85

cool down routine Cardio - 5 minu tes (optional) Light Intensity - Walk, Cycle, Row or similar exercise. Static Stretches - 5 minu tes Abs (Cobra & Child's Pose) Seated Hamstring Butter fly Knee Hug Quad Calves Back Chest Shoulders Biceps Triceps


86

Cool Down Descriptions COBRA - Lie face down and place your hands on the ground just outside your shoulders. Press your hips and hands down into the floor as you raise your chest and head looking upward.

CHILD’S POSE - From a kneeling position, sit back onto your feet with your arms reaching out over your head. Drop down as low as you can go, breathing easy and sinking further down.

SEATED HAMSTRING - From a seated position with your legs extended, bend one leg and place the bottom of your foot up against the opposing leg at about the knee. Reach with both hands towards your toe, breath and relax as you lower down.

BUTTERFLY - Sit tall and bring both feet together. Grab your ankles and depress your knees opening up your thighs and loosening the adductors.

KNEE HUG - From a tall seated position with your legs extended, pull one leg towards your chest and hug it close to the body with both arms. Feel the tension in the glute area of that leg.

QUAD / HIPS - Get into a single-kneeling position (one leg in front and one behind) and reach both arms up into the air. Lean to the side of the up leg with a subtle lean back as you drive your hips forward and tighten the glute.


87

cool down Descriptions CALVES - From a high plank position, form a slight V shape with your body and lift one leg placing against the back of the other leg. With your heel raised, let the weight of your body apply pressure to the calf muscles of the planted leg.

BACK - Grab onto a sturdy power rack or grounded fixture and sit back allowing the body to hang. Keep your feet firm to the floor and arm fully extended to allow the back muscles to stretch and relax.

CHEST - Stand tall and place your hand against a solid surface with your arm extended, step through with your inside leg so that you feel resistance and apply light pressure to the chest and shoulder area. SHOULDERS - Clasp your hands together (interlocked fingers) with palms facing down and raise your fully extended arms up as high as you feel comfortable. Hold at the top.

BICEPS - Just like the chest stretch only turn your palm down. Stand tall and place your hand against a solid surface with your arm extended, step through with your inside leg so that you feel resistance and apply light pressure to the biceps and shoulder area.

TRICEPS - Reach overhead with one arm, bend the elbow and use the other arm to hold the bent elbow as you reach down the middle of your back. Apply some pressure to the elbow as you reach with the bent arm feeling the back of the arm stretch.


88

WORKOUT NOTES


89

Crunchless Core

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