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Muscle-Building Workout and Diet

Welcome to this intense ab workout Warmup is starting with a boxer shuffle. I hope you are feeling good today This workout is gonna have you feeling so amazing. It is in tense Keep shifting your weight from one foot to the other Get that heart rate up I’m so excited. You’re here. Good job getting your workouts in give me some good mornings with a leg raise Keep your back flat core tight Raise your leg as high as you can your goal here is to get your thighs parallel to the flow Suck your core in That was perfect. That was perfect Keep that same flat line in your back and just twist from side to side. Make sure your feet are facing forward You’re gonna be so happy that you were able to do this workout if you can make it to the end it’s a challenge Take your time with this. Don’t go too fast Bravo give me some walk outs you’re gonna walk your hands out and then walk your hands back to your feet stand up and Do it again. Make sure your core is tight. Your abs should be supporting you through this movement Go all the way into that plank position and then walk your hands back up. That was perfect. Perfect. All right, grab your mat We’re going to the flow. I told you this is gonna be intense with all the exercises Do as many as you can do and then chill out to the next movement. Are you ready? Okay, let’s go We’re starting off with the straight leg sit up you want your feet together Your heels should be on the mat and your arms should be relaxed by your side. Use your core to bring your upper body up Control your body on the way back down. Go all the way down your head should touch the mat Ten seconds to go you’re doing great. You’re doing great. Keep going engage your core to sit up Go back down. Keep those legs together Awesome. That was so good. Now you’re gonna just recline we’re gonna do some release desserts This is like scissors but for us regular folk Cross your legs Release and do it again releasing just means you pull your knee toward your chest Good good release. All right extend your legs crisscross at the ankles you’re doing it’s all good Just keep going. Make sure you’re doing it. Make sure you’re doing it do your best Your hands should be underneath your booty to help your lower back stay on the mat That was so awesome Go ahead and flip over. We’re gonna do bird dog You’re going to extend your opposite arm your opposite leg and when you extend you’re going to pause briefly Before you put your limbs back on the mat. Okay, extend good put it down You may feel this in your thighs a little bit. If you’ve been doing my lower body exercises, which is not a bad thing Okay. Don’t feel bad if you feel it there too, but make sure you engage your core It’s supporting your body extend that arm all the way outs Balance balance you’re doing good. It’s almost time for the break. It’s almost time for the break. The next movement is a favorite so important lay planks You’re going to do a full plank if you’re unable to do a full plank There is a lovely modification for you that you can do Take a deep breath and let’s go Make sure your wrists are directly underneath your shoulders You have a straight line from your head to your heel, which means your hips aren’t hiking toward the ceiling They’re not sagging towards the mat squeeze your thighs. This is a nice hack for planks You can also squeeze your thighs to help you if you’re really struggling But make sure you’re not holding tension in your shoulders Your core is tight. If you’re doing the modifications fully extend your arms to bring that upper body up Three two one you’re dead We need your commanders. It’s your last movement before the break. I Know what you’re thinking but here’s what I’m gonna tell you. You don’t have to do the whole 30 seconds do your best You’re gonna start from the elbow plank position just crawl forward and then crawl backwards. I Know whose idea was this crawl forward pause crawl backwards Keep your hips low to the mat core tight. You’re almost there. Keep going You’re doing great. Don’t listen to that voice in your head. You can do it ten seconds Keep going five seconds three seconds two seconds you did that. That was awesome. Catch your breath. I’ll be right back Hi, just a kiss. You’re new here. I’m Cola just like coca-cola and I am married I have a son with my husband now. We live in Texas. I love pizza with no tomato sauce I am a certified personal trainer I am also certified in nutrition and I wanted to personally invite you to check out my website kabocha fitness come on there, you can find an All-inclusive all-access pass to all of my workouts and this includes premium 30-minute workouts that are not available on YouTube My eight-week booty program my 21-day belly fat focus program and get this your whole year of workouts planned for you January Through December you never have to think about it ever again you can access all this content directly from my website by logging in or You can download the iPhone app or the Android app and just have everything in one place in your pocket It’s so convenient. Go ahead and check out my website cocoa fitness comp. It’s totally free to try. So give it a shot See if it’s right for you We are gonna take you from the top With your straight leg sit-ups if you struggle the first time this is your chance to redeem yourself This is the time to prove yourself wrong All right, keep your feet together Really focus on using your core to raise your upper body. If you’re struggling that’s normal struggling. It’s part of the process Keep trying you should not be feeling pain in your back If you are feeling pain in your back, leave me a comment. I feel like I need to do a whole video about that Keep going 5 seconds Awesome. Alright, let’s move on to the release scissors. This is a really good exercise for your lower abs in particular Make sure your hands are underneath your booty to support your lower back You want your lower back to be making full contact with the mat? This is one of the main keys to most of these ab exercises Supporting that lower back. Alright extend your legs and crisscross at the ankles The lower your legs are to the mat the more difficult this will be so you can also raise your legs a little bit higher if you’re really dying You’re looking good you look awesome. I see a difference already from the beginning of the workout ok Birddog, you’re gonna flip over extend your opposite arm opposite leg Remember you want to pause when you extend your arm and your leg ever so briefly before you put them down? Exactly just like that tuck your abs in maintain your balance Very good When you put your knee down you want your knee to be underneath your hip? So you’re making like a table basically with your body because we like geometry You did good Time for the planks lay Blancas if you are unable to a plank you remember what I said Do you the modified version ain’t no shame in your game. You are working out You could have been taking a nap, but you chose to work out. That’s awesome Make sure your wrists are directly underneath your shoulders Keep your arms straight tuck your abs in release that tension in your shoulders The work is for your abs Keep your feet together nice and steady you can do it You can do it suck your abs in if you’re struggling you can squeeze your thigh It will help you But you want your abs to do most of the work if you’re doing the modified version make sure your thighs are on that mat and Time last movement and this workout is complete If you didn’t do it the first time you got to do it this time even if you do it just once One two three four five six Go forward one two, three, four, five six go backwards one two, three, four, five six one two three four five six listen Even if you’re going half an inch at a time You’re moving suck your core in your hips should not be touching the mat You’re almost there three seconds to go Yes You did you worked out today? I’m so proud. Let’s go ahead and quickly cool down with a cat pow. Whoa those commandos You deserve an award you deserve some accolades really get that mobility going in your midsection Flex it Beautiful slowly roll up take your time with this start by holding on to your toes You’re gonna feel this stretch in the back of your thigh You’re gonna feel this in your back a little bit. Let your head be heavy just roll your spine up Keep your feet stable on the floor roll out those shoulders. That was good Finally, I want you to slide bending your knee. Give yourself a big hug. I Just want to just tell you today that I love you. I think you’re amazing. I think you are strong I think you are beautiful and I think you are perfect for where you are right now So just remember that throughout the rest of your day Thank you so much for working out with me today subscribe to my youtube channel You haven’t done so already tell your friends and family about kabocha Fitness and I’ll see you in my next workout video You

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