Hello kettlebell practitioners, today is Friday and its time for Ab Shred II. It is hot and muggy here in southern california, and quite unseasonably so. I have brought my practice indoors to get better audio than training outside. There is a small but busy airport here in Carlsbad and the air traffic can be quite noisy at times. Combined with the train and wind noise on the beach, good audio can be hard to achieve! This workout is quite a bit mote challenging and high tempo than our first ab shred, it will make you sore in your core and also make that heart rate climb. This particular workout is going to focus not just on your abs, but also obliques and TVA (transverse abdominus), an important core muscle. I will be using a medium weight kettlebell and also a resistance band. An adjustable weight mid level pulley can be used instead of the band if you prefer.
Today’s Workout
Pull over
We will begin with ten reps of the kettlebell pull over. A barbell or two dumbells can be substituted here, also a mid level pulley, which allows for even more variation.
Figure eight
The figure eight is going to require some hip flexibility in order to keep your back straight as you switch hands under the leg. Once you develop the technique, you will quickly see how important the abs and rotational core muscles are in the exercise. Twenty reps total, ten per hand.
Lateral band squat
This one is the most challenging of all, it will make your muscles work and raise your heart rate quickly. This is eight consecutive reps per side.
Three total rounds
I hope you have fun with this session, feel free to do different variations of these exercises using different equipment. You can add this to your existing workout but be careful, you won’t realize how sore you will get from these lifts. Don’t overdo it or you won’t be moving well tomorrow! I will see you back here next week for summer shred week two, back and shoulders! Don’t forget to subscribe to join us!
