Monthly Archives: May 2013

P90X Coach Advanced Abs Routines

This is an advanced ab workout routine being demonstrated at the beach by P90X and Elite Beachbody Coach Nick Husin.

The abdomimal exercises performed in the video are:

Hanging Leg Raise

Gripping a pull-up bar, lift your legs up and down slowly in a smooth motion. The leg lift should take you about 2-3 seconds and so should the lowering of the legs. Try to do 3 sets of 10 reps.

L Legs

On the parallel bars, grip the bars and push your body up into a vertical position. To do the “L” exercise, lift your legs until your body is in the shape of the letter “L”. Then open and close your legs above the bars 1-4 times depending on your strength level, lower your legs, and repeat. Do 10 reps.

Semi-Hand Stand Leg Crunch on Push-ups/Dips Bar

On push-ups bar, bend your legs and lift your butt until your back is flat. The lower your body, outstretch your legs, open into split and bring the legs back. (The split is optional). Do as many reps as you can.

Leg Crunch On Rings

Push your body up into the rings and using your ab muscles, lift your legs into the tuck position until your knees are as high as you can get them. Don’t sacrifice form. Do one set until you can’t do anymore (max). Do 3 sets altogether.

Windshield Wiper

You can do this exercise either on bars or rings. In the video, it is demonstrated using the rings.

Gripping the rings, lift your legs until they are pointed straight up and your back is parallel to the ground. Rotate your legs from the far left to the far right as if they were a ‘windshield wiper’. Try to keep your feet together and move in a smooth, fluid motion as your legs traverse from left to right. Do a three sets of max* reps.

Leg Swirl

Grip the ends of the parallel bars (or you can do on rings) and lower your body. Lift your legs and do a complete “swirl” all the way around for 2 or 3 rotations in each direction. Do this exercise for 1 set until your are maxxed* out.

*What is ‘max’?

A ‘max’ set is achieved when you cannot complete any more reps for the given set. Since you are using your own body weight to perform the exercise, a ‘max’ set always challenges you to find your peak. Rest about 1-2 minutes between sets and repeat. Usually 3 sets of max reps for each ab exercise.

Advertisements

How A P90X Coach Can Help You

P90X Coach Nick Husin can help you get the most out of P90X, Body Beast, and other popular Beachbody workout programs.

If you’ve tried any type of workout program in the past, you probably know that one of the biggest challenges is sticking with it.  You probably know the feeling – you’re two weeks into it and then you hit a day where you don’t want to do your workout.  Or, maybe you don’t want to stick to your nutrition plan that day.

You’re not alone.

Challenges like these are common and unfortunately they cause many people to give up. 

This is where having a coach can help you.  They’ll help you stay on course because they’ve been there and worked through the tough days.  Do you think Nick could have achieved the results he’s gotten (see image) if he didn’t have the discipline to stay on track with the P90X workout program and diet plan?

p90x cooach nick husin before and afterWhen you choose a coach to help you, you’ll be opening yourself up to receive the support you need to help you achieve your goals and stick to it over the long term.

If you’ve chosen to transform your body using P90X and would like an experienced coach to help you, Nick Husin can help you.

Extreme Ab Workouts Video

This series of ab workouts will help you get that trim, six-pack look and also help you build strength through your core.

You’ll notice that Nick does the exercises in front of a mirror to make sure he is maintaining correct form.

Exercises previewed by Nick in the video:

Hanging Leg Raise

From the high bar, lift your legs high, being careful to use your abs to do the lifting.

Leg Split L (single, double, or more)

Grip the parallel bar handles, so your feet are well above the ground. For each set, raise your legs to 90 degrees, opening and closing them several times.

Decline Bench Fast Leg Push

While laying flat on an incline bench, have your workout partner push down on the tops of your feet as you try to raise them. Repeat many times as shown in the video.

Extreme Leg Raise with Elbow Rest

Similar exercise to Hanging Leg Raise, except you are not hanging 🙂

Hanging Windshield Wiper

From the high bar, lift your legs high and twist your core from left to right, causing your legs to swiftly move from left to right in a windshield wiper motion.

Standing Side Crunch

Maintain good form as you use your obliques to lower and raise the weight.  Be careful not to use your arm to lift the weight, use your core.  (Nick uses a 45 pound weight in the video.  Use whatever weight is appropriate for you.)

Bench Windshield Wiper

Lying on bench and holding your hands on the sides for support, rotate your legs in a full 180 degree arc from left to right.

Elbow-Knee Side Crunch on Back Extension Bench

While standing on the back extensions bench, lift your right knee to meet your left elbow as shown in the video.  Do the same exercise on the other side, too.

Oblique Swing With Bar

With the bar across your shoulders and your hands wrapped to keep it in place, rotate your hips from left to right using your obliques to power you through.

Baseball Swing On Cable Machine

Grip the pulley with both hands like a baseball bat and swing the weight as you would a bat.  Be careful to keep your feet planted in place as you rotate.

Decline Bench Full Range Sit-Ups

Doing sit-ups on a decline bench give you a fuller range of motion and a more extreme workout for your abs.  The key is to keep your feet in place and use your abs to pull your upper body up until your elbows meet your knees.

Abs Roller

This is harder than it looks!  Take your time when you get started by rolling out your body and pulling it back.  Once you have your form down, you will feel a great workout in your mid-section.

Random Crunch High-Reach

While laying flat in your crunch position, have your partner randomly choose different high positions above your head so that each sit-up you do takes you in a different direction.  This variety will really help develop every area of your abs.