1st Steps
Proceed as shown in the video, for 1 hour continuously. Points to consider:
- Lift legs properly,
- Move your arms as if marching to the beat of the exercise.
- Do not stop moving if you have to go to the bathroom or need to temporarily suspend the routine for any reason, for your cardiovascular health.
- Try to keep your lower back straight in order to improve the work in the legs.
- You can watch TV while you exercise, but I do not recommend you to read, it takes away mobility, concentration, and you can even get dizzy, it’s ineffective.
- From time to time vary the sequence in which the feet are placed, observe the difference between before and after the logo appear in the middle of the video.
- Later you will be taught in how to increase the cardiovascular training intensity at the same time you advance with the workout for several extremities and muscle groups.
- Get a stool as the one in the video at a hardware store, it’s not expensive, place it, preferably over a carpet or useless paper to increase friction between the surface of the soil and the stool.
Follow this link to watch the video:
Abdominals, buttocks and lower back stretching
Try to imitate each one of the photos, exaggerating the movement as much as possible, hold each position for at least 10 seconds. Except for abdominal stretch, these stretches should be done on each side, not only on the one illustrated in the picture.
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| Back, serratus and obliques stretch |
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| Lower back and buttocks stretch |
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| Abdominal stretch |
Abs / Abdominals training
2nd Hinge type multi – joint abdominals
This is the most complete and effective exercise for abs I've discovered so far, well involving 3 of the 4 muscle groups that comprise the abdominal area. It includes the top, middle and lower part; it does not include the obliques and serratus (the side ones). It is important to pay attention to the details of the exercise, you need to perform properly the pauses and the squeezes, as well as the breathing pattern described below, without these little details the effectiveness and efficiency is dramatically subtracted to the exercise:
As in all the exercises in this routine, the best way to start is to try to imitate their images, with attention to details as described, as such in this case they are:
- You can do it on a little bench, stool or on the ground.
- In this time you will be doing it with both legs together and straight.
- The toes should point down, as if on tiptoes.
- It is better if you do not put your hands anywhere, but use the balance of your buttocks resting on the surface.
- The locomotion of the exercise comprises three stages, described below:
⦁ For the first stage: Start by stretching the whole body as shown in the picture, at this point you should expel all the air that you have through the nose and mouth, here you are working the lower abdominals, the most problematic one. In fact, you will never inhale deeply the air when performing this exercise. Hold the position for 2 seconds.
⦁ The second stage: This is a transitional stage, in this one you will exercise the middle abdomen, the most notorious in the muscle marking and cutting. Always with your legs extended, you will need to bring your knees as close as you can to the chest while at the same time attempting to approximate the trunk into the legs.
⦁ The third stage: For the upper abs, here you should also expel all the air that you have in your nose and mouth, raise your jaw and perform a final contraction in between the trunk and legs.
- Hands never go back of the head in this exercise, try placing your hands as shown in the photo to promote contraction.
- Make 5 to 10 repetitions of the movement, when complete, this is ONE SERIES. Pause for 15 seconds and start another series, you must make 12 (twelve) series, this is the exercise in which you’ll make the most of the series.
- All reps of a series must be done at once no resting more than 2 seconds between rep and rep.
- In my routine is very important that you have a wall clock with second counter or at least a wristwatch with a second counter as well, you will always need it and it’s a key to the effectiveness and efficiency of the routine, with this you will be able to comply with various time specifications you will find along it.
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| Starting position |
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| Middle position |
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| Final position |
3rd Oblique abdominals and serratus while torso rotated
This exercise is to work the area of the side slices of the stomach (the tires, the life savers), and those small muscles that seem like ribs, those of "He-Man’s" character as some would say. Try to imitate the photography with attention to the following details:
- Expel all air from the nose and mouth when contracting the muscles, that is, when going up; hold the top position from 1 to 2 seconds.
- You must do the exercise on both sides. Not just on the left one as shown in the picture.
- Never place your hands behind your head, better place them over your head and try not to pull it unconsciously when executing the movement. The bones of the neck should always be aligned with those of the spine, for your comfort and health.
- The shoulders, in its initial position, are both in contact with the floor surface and they must not be rotated while ascending.
- The goal is to do 75 repetitions on each side, in a row, without resting, but if you can’t with it, try to do 20 to 25 reps at the time while alternating sides, for example: Do 20 on the left side, immediately after you do 20 on the right one and so on, this until you reach 75 total reps PER SIDE. The left side muscles of the body rest while working the right side and vice versa, so do not stop until you finish the exercise.
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| Starting position |
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| Final position |
4th Oblique abdominals with ankle in opposite knee
This exercise is a little bit more designed to work the serratus (those of "He-man"), but also manages to work the obliques (the strips, the tires, the life savers) at a time. Try to imitate the picture with attention to the following details:
- Expel all air from the nose and mouth when you are contracting the muscles, that is, when going up; hold the top position from 1 to 2 seconds.
- When going up make sure your goal is to touch the knee that is on high with the opposite elbow, but turning the whole torso, as far as you can go, focus on avoiding cheating by simply touching the knee with the elbow.
- You must do the exercise on each side, not only on the side shown in the picture.
- Never place your hands behind your head, better place them over your head and try not to pull it unconsciously when executing the movement. The bones of the neck should always be aligned with those of the spine, for your comfort and health.
- The goal is to make 30 to 45 repetitions on each side in a row, without resting, but if you are not able to do so then do only from 10 to 15 at a time alternating sides, for example: Do 10 on the left side, immediately do 10 on the right one and so on, until you reach 30 to 45 total reps PER SIDE. The left side muscles rest while working the right side and vice versa, so do not stop until you finish the exercise.
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| Starting position |
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| Final position |
5th Frog kick, while trunk crossed
This exercise is designed to work both the serratus (those of "He-man") and the obliques (the lifesavers) at a time. Try to imitate the photography with attention to the following details:
⦁ Expel all air from the nose and mouth when you are contracting the muscles, meaning, when going up; hold the top position from 1 to 2 seconds.
⦁ You must do the exercise on both sides, not just on the one shown in the picture.
⦁ Try it on a bench as shown in the picture, but you can also do it on the ground, only tilt yourself a little backwards.
⦁ Either you are on the floor or on the bench you must have supported only one buttock / hip, you must have also your hips turned. The hands just play a balancing role in this exercise, its placement is not that important.
⦁ Try to keep your legs together and the toes pointing straight ahead all the way.
⦁ Climb as high as possible and at the same time approximate the trunk to the legs as much as possible trying to curve as less as possible, when going down try to stretch as much as possible and while respecting the aforementioned body posture for this exercise, try also to keep your head up throughout the whole movement, is more effective.
⦁ The goal is to make 30 to 45 repetitions on each side in a row, without resting, but if you can’t hold it, try to do from 10 to 15 reps at a time alternating sides, for example: Make 10 on the left, immediately after make 10 on the right and so on, until you reach 30 to 45 total reps PER SIDE. The left side muscles rest while working the right side and vice versa, so do not stop until you finish the whole exercise.
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| Starting position |
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| Final position |
Lower back training
(Some of it is also going to be performed together with some of the leg exercises)
6th Lower back, normal
Put yourself face down on a bench, bed or even on the ground and as shown in the picture, pay attention to the following details:
⦁ If you do it on a bench or a bed try to leave the head and neck out of it, to improve range of motion.
⦁ The position of the hands is not of vital importance in this case.
⦁ Take care when going up, meaning, when doing the contraction of this exercise, think you should gather your head with your feet, without bending the knee; this means, try to keep your legs straight throughout the movement; you’ll see that the buttocks are also contracted, especially in the top, this muscles are difficult to contract with other exercises. When you reach the peak of the contraction, try to count to 2.
⦁ Regarding the above mention, go as far as you can, although this is negligible, simply think that you are going to join your head with your feet.
⦁ When going down try to stretch all that you can.
⦁ Perform 3 sets of 20 to 25 repetitions, resting between sets up to 30 seconds (well counted), try to do from 60 to 75 repetitions non-stop if you can handle it, which would be even better.
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| Starting position |
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| Final position (Contraction) |
⦁ AT THIS POINT YOU MUST REPEAT THE ABDOMINAL AND LOWER BACK STRETCHING -
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