Jen Sinkler - Thrive as the Fittest
The following link was good (and gone) so I am printing the whole email. It is a good workout.
Guest newsletter by Mike Whitfield
The Secret of Ab Training Finishers
The truth is - it’s extremely rare I use any of the machines. As a matter of fact, I never use them when it comes to ab training because over the years, I have learned they are useless and can cause more harm than good, leading to neck and back injuries.
Learning from coaches like Alwyn and Rachel Cosgrove, Craig Ballantyne, and Stuart McGill, among others, I’ve discovered our abs were designed to work in unison. Shamefully, went I first started training people years ago, I threw in crunches and even sit-ups (yeah, I know... the horror). But I learned my lesson and my “ab tool box” now includes what works, which is variety of planks, cross-body mountain climbers, rollouts and more. I even use the little-known methods like high rep dumbbell rows and KB/DB swings (not too many people know that these work your abs... but now you do - and you’re welcome).
One of the things I obsess about is metabolic finisher methods. I love experimenting with rep and set schemes, as well as rest periods. I’m sure you have used finishers in your workout programs. They are challenging, “fun” (and I put that word in quotes because, well... you know) and burn tons of fat. But one of the questions I kept asking myself was, “How can I use these effective ab exercises in a metabolic finisher?”. Let’s be honest, you won’t huff and puff performing cross-body mountain climbers.
But if strategically placed in with metabolically demanding exercises like burpees, you can certainly perform a metabolic finisher and work your core efficiently simultaneously.
For example, let’s take a look at the following metabolic finisher (and you’ll see what I mean by me experimenting with rep and set schemes, too):
The 5 X 5 Ab Finisher
Do the following circuit 5 times, resting for 20 seconds between circuits:
1A) Jump Squats (5)
1B) Spiderman Pushups (5 per side)
1C) Lunge Jumps (5 per leg)
1D) Cross-Body Mountain Climbers (5 per side)
1E) KB or DB Swings (5)
As the cool kids would say - “that’s sick dawg”.
But the secret to this finisher is that it’s metabolically demanding, your heart will be pumping and you will have sculpted your abs at the same time. That’s the beauty of what I call an “ab finisher”.
The reason I find finishers so fascinating is that they burn so much fat in such a little bit of time. After all, I need to stay on my toes so I can keep the 105 lbs I have lost off for good (yeah, I said 105 lbs. I’m kinda’ proud, so that’s why I typed it).
Certified Turbulence Trainer