MY SECRET ABS FORMULA Hello Frank here Through out my years I’ve come across many methods to train abs. Some that worked
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MY SECRET ABS FORMULA Hello Frank here Through out my years I’ve come across many methods to train abs. Some that worked and some that didn’t. The Good news is… I will share with you the best methods that I’ve learned and have worked best. But first…one important factor about abs that you must know, is that you MUST accompany it with cardio The following are my top 6 ABS strategies for better ABS!
1 Training first thing in the morning with cardio immediately
followed by your abs circuit. If you can’t do it in the morning the second best time for abs and cardio is immediately after your workout session.
2 Train harder than you think you can. Sometimes we think that what we do is enough. When it starts to hurt, to burn and you feel the pain, push yourself for that extra effort.
3 Training frequency for abs and cardio should be 3-4 times a
week. Training them every other day is adequate time for rest and recovery.
www.frankmedrano.com
By: Frank Medrano
www.frankmedrano.com
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4 Mind and muscle contraction is critical with ABS. Believe it
or not, our abs are frequently used in our everyday life activities. Going through the motions in an abs circuit will only rob you of your time and desired results. FULLY ENGAGE your abs with every REP
5 Try to be or near an empty stomach when training ABS.
Training on an empty stomach will give you a fuller range of motion and contraction with your abs.
6 THE PLANK and its variations is a great abs/core exercise
that many underestimate or neglect. Performing more plank exercises will tighten up your core and help with stability, which will translate into more control with your exercises.
And of course it goes without saying even with these great tips I gave you; To make sure to get those abs to come out and burn that fat follow a clean wholesome balanced diet. There you go guys! Implement these strategies onto your training and see for yourself what a few modifications can do to enhance and accelerate your training! Here are 3 killer ABS shred workouts for you to implement into your training. If you want to challenge yourself a little more perform 2-3 rounds.
By: Frank Medrano
www.frankmedrano.com
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5 MINUTE ABS SHRED WORKOUT Triangle Half Burpees
30 seconds
Hands up bicycles
30 seconds
Bicycle clap
30 seconds
Russian twists
30 seconds
Knees up side crunches
30 seconds
Reverse crunches
30 seconds
X-Crunch
15 seconds (each side)
Heel Touches
30 seconds
Power Crunch Hold
30 seconds
Mountain Climbers
30 seconds
ABS BENCH SHRED WORKOUT EXTENDED OBLIQUE CRUNCH BARRIER JUMPS
16 REPS (8 REPS EACH SIDE) 20 REPS (10 REPS EACH SIDE)
BARRIER KICK THROUGHS BICYCLE CRUNCHES
20 REPS 20 REPS (10 REPS EACH SIDE)
KNEE TUCKS ELEVATED KNEES TO ELBOW STANDING KNEE UPS
20 REPS 20 REPS (10 REPS EACH SIDE)
By: Frank Medrano
www.frankmedrano.com
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ABS BAR SHRED WORKOUT HANGING BICYCLE HANGING OBLIQUE CRUNCH
20 REPS 20 REPS (10 REPS EACH SIDE)
TOES TO BAR
10 REPS
HANGING KNEE IN- OUTS
10 REPS
TOES TO SKY
10 REPS
90DEGREE FLUTTER KICKS
20 REPS
HANGING KNEE RAISES
10 REPS
BENT KNEE TUCK HOLD
30 SECONDS
REST 20 SECONDS BETWEEN SETS
Have fun training and remember… Be the best that you can be! -Frank Medrano
By: Frank Medrano
www.frankmedrano.com
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