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Ultimate Abs Workout

  • By Eric Edge
  • 17 Jul, 2017

With Craig Capurso

To build your ultimate abs, you've got to double down with a routine that makes your core cry. Here's how Craig Capurso does it.

1. Standing Cable Crunch - 4 sets of 12 reps
2. Superset - 8 Rounds
Plank - 20 sec.
Bicycle Crunch - 20 sec,
3. Pike - 4 sets of 12 reps, 1 min. rest, feet on rower seat or other moving platform
4. Superset - 8 Rounds
T-Bar Landmine Twist - 20 sec.
Medicine Ball Slam - 20 sec.
5. Toes to Bar - 4 sets of 12 reps
6. Superset - 8 Rounds
Slalom Twist - 4 sets of 12 reps
Weighted Oblique Twist - 20 sec.
Watch Capurso's little finger as he demonstrates proper form. The point of his demo is to make it clear you have to crunch and bend at the hips to make this movement work. This is not a straight-arm pull-down or some kind of reverse deadlift here! Your hips shouldn't move, and your legs shouldn't move. The only thing that should move is your upper body. Use a weight that's 60-70 percent of your 1RM (hard to calculate on this move, granted) and keep it on for all 12 reps. It should be heavy, but not so heavy you can't do all 12.

You know how to do this. Get in a prone position on the floor, supporting your weight with your toes and palms. Make sure your palms are directly under your shoulders for maximum stability. Keep your body straight, making sure not to sag at your hips. You'll only be doing it for 20 seconds, so if it seems too easy, focus on really contracting your abs to make it more difficult.

Some people like to grab their head when they do crunches, but this can lead to neck strain. Hold your hands near your head, but don't grab on. Breath out as you bring your elbow to the opposite knee. Breath in as you switch to the other side.

There are a few ways to do this. Craig favors the seat of a rowing machine. If you don't have a rowing machine handy, you can put your feet on an exercise ball. That may sound easier, but it's not. No matter how you perform it, focus on sucking your belly button in toward your backbone and isometrically squeezing your abs as you come to the top.

This movement is all about the obliques. Make them work hard, but keep your spinal integrity while you do it. Raise the bar to shoulder height with both hands, with your arms extended in front of you. Keep your arms straight, and both resist the bar on the way down and move it with your obliques on the way up. Both parts are equally essential.

Pay attention to how you engage your core to do this exercise. Bring the ball up and behind your head, stretching your abs at the top. Then bring it forward and slam it down hard on the floor, curling forward at the spine. This exercise is effective when you really engage your core as you smack the ball down on the floor.

The key to a good toes to bar is knowing how to bring your hips up underneath. He maintains that most people use a leg raise that involves way too much hip flexor and not enough core. Instead, make sure you tilt your pelvis, bringing your pubis bone into your bellybutton to make sure you're targeting the lower abs.

For the slalom, keep your upper body straight—even if you have to hang on to something, like Craig does. The goal is to keep your upper body still while your hips rotate fully. The oblique twist is the exact opposite of the slalom twist: Keep your hips and lower body still, and get good rotation out of your upper body with the help of the weight.
DISCLAIMER: The opinions and ideas are not endorsed by Challenge Fitness. Our aim is to inspire you with content from around the world to help you expand your knowledge. Challenge Fitness is not responsible for any injuries or losses incurred by you following the information within these posts. Please always be safe and if you have any doubts concerning any information don't hesitate to speak to us on 02 6584 1122.

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By Eric Edge 12 Oct, 2017
| Sarah Hunsberger's Leg-Sculpting Workout |

1. Seated Leg Curl - 3 sets, 12 reps
2. Sumo Deadlift - 3 sets, 12 reps

    3. Hip thrust - 3 sets, 12 reps
    4. Curtsy Lunge - 3 sets, 12 reps

Giant Set
    5. Wide Stance Leg Press with Band - 3 sets, 12 reps
    6. Band Abduction - 3 sets, 20 reps
    7. Calf Raise - 3 sets, 20 reps
    8. Cable Glute Kick Back - 3 sets, 12-15 reps each leg

    9. Single Leg Bridge on Bosu Ball - 3 sets,15 reps each leg
    10. Hamstring Curl on Stability Ball - 3 sets, 15 reps

Sometimes, achieving your dream body means keeping a promise you made to yourself.

Just ask NutraBio-sponsored athlete Sarah Hunsberger. Back in high school, she was excited to sign up for her very first gym membership.

"I had been athletically active for years," says Hunsberger. "I competed in swimming, soccer, track, and volleyball, but this was my first experience doing conditioning workouts by myself and not with a team."

Unsure where to begin, Hunsberger started with exercises that fit her comfort zone.

"I'd spend my time there running on the treadmill and trying out different abdominal exercises, because at the time, that's all I really knew how to do," she says.

Then one day, she took a selfie doing a plank and posted it on Instagram with the caption, "This is just the beginning of my fitness." A promise that has since come true.
By Eric Edge 11 Oct, 2017
Since we're shifting our emphasis from building to shredding, Phase 2 will be different from Phase 1 in a number of crucial ways. In Phase 1 you ended your workouts with FST-7 sets. In Phase 2, you'll start most workouts with them. The concentration needed to accomplish these special sets will help you focus on developing the mind-muscle connection. We'll also be increasing from 3 sets to 4 sets on other exercises, and boosting the reps per set up to 8-12. And we'll be using machines more, so you can get through some new techniques like dropsets more efficiently.

That's not all that changes, though. You'll also do more cardio and ab work, while eating fewer calories. Nothing will be easy from here on out, but the goal is a noble one: to reveal your best-possible physique.

Let's see what you're made of.

| Phase Two Training Split |
Day 1: Chest
Day 2: Quads, Hamstrings, and Calves
Day 3: Shoulders, Rear Delts, and Traps
Day 4: Back
Day 5: Biceps and Triceps
Day 6: Quads, Hamstrings, and Calves
Day 7: Rest

You'll still be utilizing plenty of free weights and compound movements in Phase 2, but the emphasis will shift in some cases to machines so you can quickly add or remove weights to make use of intensity techniques such as dropsets. You'll also be doing more isolation movements to enhance the shape of key muscles.

You should continue to start each workout with two warm-up sets for your first exercise. You'll still pyramid up in volume, too, only now you'll do one extra set to increase your volume. And by increasing your reps, you'll be able to work additional muscle fibers and pump more blood into your muscles, which will help stretch the fascia from the inside out.
By Eric Edge 30 Aug, 2017
Yes, it will hurt, but with Hany Rambod guiding you, you can be confident it'll be worth it.

| Hany Rambod's Chest Training Tips |

Flat-bench dumbbell press:
I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used.

Close-grip bench press:
Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement.

Bench dip:
This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.

Remember: Any time you see the words "up to 7 sets" in the programming, that indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.

During Phase Two, these sorts of intensity-boosting techniques will only get more important, and you'll start combining movements into FST-7 supersets. For now, just go do the work and start growing!
By Eric Edge 29 Aug, 2017
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The purpose of this particular workout is to widen the lats. If you're posing on stage, you want them to look 3-D, even from the back. Wide lats also provide that all-important V-taper. In this workout, we're doing 5 base exercises to help you build strength, and then following them with FST-7 sets that will volumize the muscle.

Jeremy will show you the intensity; I'll give you the cues. Put them together when you do the workout on your own, and you'll see and feel insane results!

If you haven't seen my FST-7 chest-and-biceps workout, make sure to check that out as well! You can implement both workouts into your normal training split. Just make sure to give yourself enough recovery time between workouts.
By Eric Edge 28 Aug, 2017
Watch and learn from Hany Rambod, one of the best coaches in fitness, as he takes Men's Physique Olympia champion Jeremy Buendia through a brutal FST-7 chest-and-biceps workout!

My nickname in the fitness industry is "the Pro Creator." I've coached my athletes to 13 Olympia titles and transformed their bodies from impressive to legendary. Today, you get to see me train 2014 men's physique Olympia champion Jeremy Buendia through one of my incredibly challenging—but incredibly effective—muscle-building FST-7 workouts.

This chest-and-biceps workout isn't easy. It's going to hurt, but Jeremy is a living, breathing example that FST-7 can help you substantially change the shape and size of your muscles. Come with us and stretch your limits.

Before we get into the workout, let's talk a little bit about what FST-7 is and what makes it different from your usual bodybuilding workout. FST-7 stands for fascia stretch training, and the "7" stands for the number of sets you do at the end of a workout.

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Bodyweight Walking Lunge - 4 sets, 20 reps (Double reps, with an extra down-and-up on each rep)
Romanian Deadlift with Dumbbells - 4 sets, 15 reps
Leg Extensions - 4 sets, 15-20 reps
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Superset - 4 sets
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By Eric Edge 25 Aug, 2017
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Seated lateral raises 4x12
Superset with plate laterals 4x10
Face pull 4x12
Superset with bent over plate fly 4x10
Seated reverse fly 4x12
Superset with front raise 4x10
Ab roll out 4x15
Cable crunch 4x15
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