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Thumbs up Abs in 8 weeks? AB-solutely! - Part 2
by Narkissos 11-08-2009, 04:58 AM

Abs in 8 weeks? AB-solutely!! - Part 2
by Corey Springer

NarkSide: November 8th 2009

And we're back for another core-melting installment!

Part 1 was a piece of cake wasn't it?

*Loud silence ensues*

Breathe!



C'mon... Breathe! I was just kidding. I know just how brutal it was.

Hm... Well... I... really don't mean to scare you guys but, that...that was just the warm-up.

From this point on, we step into a world where mere mortals never venture.

Are you guys game?!

(BTW: The correct answer is AB-SOLUTELY!)

Now we get down to the REAL meat of the matter. Let me introduce to you Abdominal Anarchy (c2) - "The Finisher".

c2: all advanced moves... all ridiculously hard.

Let me suggest this to you now: if you're not physically up to this challenge, do another two circuits of the c1 work-out... and skip this (harder) circuit altogether!


/end disclaimer.
_________________________________________________
c2 - Exercise 1: The side plank

Start:




Finish:


Yep... we're bringing out the big guns from the very beginning! We'll be doing one repetition of this exercise on each side... holding the peak contraction for 30 seconds (on each side).
_________________________________________________


NB:
Our advanced readers out there can do the elite version of this static hold instead of the above version:



_________________________________________________

c2 - Exercise 2: The plank

Start:


Finish:


The plank looks easy... but it really isn't. Heck, you'll find that out on your own soon enough. Our goal here is a 30-second hold at the 'Finish' position. Make it happen!


c2 - Exercise 3: The plank - push-up position

Start:


Finish:



Looks like a push-up right? Don't be fooled!

This exercise is like the push-up's abusive step-father!

It's BRUTAL! It's SO brutal that I'll take two 10-second holds here... each with a different arm extended. (i.e. you'll do one 10-second hold with the left arm extended... and then you'll repeat with your right arm extended).

By now your core should feel like it is no longer your own. We're not done yet though... We JUST GETTING STARTED!


c2 - Exercise 4: The spider-crawl.

In this exercise we basically move from a totally upright position, to a modified plank position... all the while bending our legs only minimally. Basically, you're 'walking' on your hands until you've reached full extension. Sounds hard?

'Hard' is an understatement!

Start:


Mid-Point:


End:



Upon reaching full extension, I want you to hold that position for 10 seconds. Don't worry, it's soon over.

...well, at least that's the story I'm sticking with!


c2 - Exercise 5: A full hand-stand, from the 'frog' hand-stand position!

Start:



Mid-point:


End:


"Nark... are you serious?"

Yes.

Hell Yes.

At this point, it doesn't matter how long you can hold this end-position. Whether you get there or not, we WILL move on to the next exercise in this circuit. However, it's important that you try. I mean, hell... you've come this far, why give anything other than 100% now?


c2 - Exercise 6: Pseudo-Spiderman

http://www.youtube.com/watch?v=oCWYKSld1ps

30 seconds of crawling around like a crazed costume avenger. You'll look absolutely ridiculous... Just about as ridiculous as the the burning this movement will generate in your core. Do NOT take this exercise lightly!


c2 - Exercise 7: The "crab-back" and modified "crab-back".

"What the hell Nark?"

You asked for it... and now we're delivering gatdammit!

The crab-back is a childhood favourite of mine which I rediscovered while working out with some gymnasts a decade or so back. I can't tell you just how important stretching the core is for people who spend most of the day sitting... particularly where injury prevention is concerned.

Nothing stretches the core quite like this exercise. Trust me!

Position 1:



Position 2:



Position 3:


We'll be using this 3-part move to stretch the abs, obliques, and hips. Each position will be held for 10-20 seconds, for a total of a 30-60-second crab-back.


c2 - Exercise 8: The modified "Flag".

Now you'll see why we call this circuit the "Finisher". Our last exercise is absolutely insane. If you can't get it done, I really won't hold it against you.

The standard 'flag' ends when the trainee's body is parallel to the ground (and perpendicular to the pole). However, we've added a twist to the movement. In our version, the 'end' is that point where the torso is parallel to the ground...and the lower-body is parallel to the pole.

SICK... I KNOW!

Start:



Mid-point:


End:


I'll take whatever you can give me here... be it a 1-second hold at peak contraction, or a 10-second hold.

Having completed the circuit, take a 3-minute rest and then repeat it once more... if you can.

Kudos to you if you've made it this far.

Regards,

-Corey "Narkissos" Springer
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  #2  
Old 11-08-2009
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someone try this and let me know how you go
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Abusive huh?
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i was gonna say you have no idea. but you created this so i assume you do

c2 - Exercise 8: The modified "Flag".

corey can you do this?

can any one else?
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Old 11-09-2009
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Quote:
Originally Posted by t-gunz View Post
i was gonna say you have no idea. but you created this so i assume you do
My sessions tend to kick ass... because I absolutely abhor training abs. So it HAS to be difficult and exciting.

Quote:
Originally Posted by t-gunz View Post
c2 - Exercise 8: The modified "Flag".

corey can you do this?

can any one else?
Hell no.

It's actually the only lift there I can't do.

I had Ramon sweating while we were going through the routine... but he totally owned at the end.

Gave me a new goal for my training. :)

So I'll be stepping up.
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Good to see ur human Corey. Yeah can't wait to give them a go
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Old 11-12-2009
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off topic. is that your local beach corey?
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  #8  
Old 11-12-2009
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Sweet God in Heaven!

That man is a monster.

Good topic man. Abs here i come.
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off topic. is that your local beach corey?
Yes sir. One of many.

We didn't really think too hard about the location... and, half-way through the shoot, Ramon said we should've gone to one on the south coast... as the sand would've been much whiter. Honestly, that never came to mind when I picked the location.
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Quote:
Originally Posted by Sol View Post
Sweet God in Heaven!

That man is a monster.

Good topic man. Abs here i come.
Let us know how it goes
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