Posts Tagged six pack abs

Increase YOUR Core Strength with Bench Core Circuit!!!!! Yahhhh buddy :)

Posted by Scott Thom in Strength Building Exercises on August 31st, 2010

Hope you are having a great week so far, it has been crazy down here at CAL, screening athletes, preparing workouts for upcoming seasons but, it’s alllllllll good!!!! This core workout is legit and will give your core a different type of workout than the normal borrrrrring crunches. Thanks for stopping by and feel free to search for other great exercise vids and workout tips, there are over 100 on my site!!!!!

3×20 lying kickouts
3×20 kick ups with twist
3×20 each side oblique twist
3×5 Dragon flies

Remember to keep your core tight as if someone is going to punch you in the stomach!!! Create a great day and GO BEARS!!!!

6 pack abs, bench core circuit, core strength, dragon flies, how to get six pack abs, increased core, oblique bench twist, six pack abs

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Total Body Workout, Get Ripped and Stronger in 5 weeks!!!!!!!!!

Posted by Scott Thom in Strength Building Exercises on August 19th, 2010

CHEST BUMP!!!! I know it’s been awhile since I’ve posted anything. I recently was hired by the great institution of UC Berkeley as a strength coach!!!!!

This 3 day workout is a beast, I have had my personal training clients use it and they have made amazing strength and body changes in a 5 week span. It is set up as a Push, Pull, Leg day split, and setup with each week having a different emphasis. You go from A1 thru A3 without rest, at the end of A3 give yourself a 30 second break then back through it. At the end of the workout there is a “Metabolic Finisher“, followed by 8 minutes of cardio interval training. Add in two cardio/”get out of the house” days to each week and you’ll see even faster results!!!

WK 1:3×10 WK 2: 15,12,12 WK 3: 40sec 30sec 30sec WK 4: 3×10 (Eccentric) WK 5: 3×10

Pull:
A1 Band Pullups
A2 Kettlebell one arm row
A3 Val slide mountain climbers to knee tucks (20 reps each)
B1 Inverted row TRX or Barbell
B2 Mb Superslams
B3 Mb overhead split jump (20 reps)
C1 Db body rows to squat jumps
C2 Half jacks w Db’s
C3 Db curl press
MET Finisher: 1 set of 3x through 15 stair hops with one 30 sec. crab hold at the end.
Cardio interval training 30/30 for 8 minutes

Push:
A1 Flat bench
A2 Sb hover planks (10 L, 10 R)
A3 Bench dips
B1 Incline Db
B2 Rope face pulls
B3 Burpees to star jump
C1 Plyo pushups
C2 Kb swing to jump
C3 Abdominal rollout
MET Finisher: Farmers Complex: 1. Kb squat x10 2. Farmers walk x20 steps 3. Kb cleans x10
4. Lunges x20 steps 5. Kb swing x10 6. Kb press walk x20 steps
7. Kb shoulder press x10
Cardio interval training 30/30 for 8 minutes

Legs:
A1 Plate front squat
A2 One legged box squat
A3 Sb ham curls
B1 Barbell stepup
B2 Rev. barbell lunge w plate rotation
B3 Bosu hand mb knee to elbow crunch
C1 X-band walk
C2 Singe leg glute bridge
C3 Db squat jumps
C4 Kb side lunge
MET Finisher: “Godfather” count down from 10-1 doing jumping jacks to pushups ie 10 JJ to 10 Pushups then 9 JJ to 9 Pushups and so on until to zero.
Cardio Interval Training 30/30 for 8 minutes

Don’t know an exercise just type it into the search column and a vid should pop up, I have over 100 instructional exercise videos on this site!!!!! Thanks for viewing and let me know how your workouts progress.. Create a great day!!! Coach T

core, endurance training, flat stomach, increased strength and endurance, metabolic finisher, phases, six pack abs, strength exercises, strength phase, supersets, total body workout, workout plans, workouts

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Plank Progressions…Increased Core Strength!!!!!

Posted by Scott Thom in Basketball Specific Exercises, Strength Building Exercises on July 9th, 2009

Time to get that core in shape and start kicking sand on people at the beach, strutting in your sungaaaaaa!!!! Start with the most basic and move your way to the more difficult planks. When performing these exercises remember proper alignment: Side Plank; core tight, elbow under shoulder, top shoulder back making a straight line to your top ankle, glutes engaged, scaps engaged. Middle Plank; elbows under shoulders, core tight, glutes engaged, back straight. Forceful breaths will help to emphasize the contraction of your core. Create a great day!!!! -Coach T