The best way to get 6 packs is to move the entire core, not just the abdominal muscles. If it’s the washboard abdomen you’re looking for, you have to check out this core workout from our friend Team Fight Camp: it’s intense, effective and so much fun. Best of all, it only takes 10 minutes, so you can use it as a stand-alone abs exercise or as an addition to other exercises.
Today, your instructor is Shanie “Smash” Rusth, an undefeated professional mixed martial arts fighter, founding coach of FightCamp, and mother of two children. She has a true passion for living a healthy and healthy lifestyle and has worked hard to incorporate it into all areas of her life. She also loves to ride skateboards in particular.
This is not the first training from energetic Shanny. She also provided T3 readers with 200 kettlebell full body training and full body conditioning training. After finishing your abs exercise today, it’s no exaggeration to say that she’s full of beans and ready to go, as you do.
If you like the workouts below, check out these other workouts from the FightCamp blog: MMA workouts and yoga poses for boxers. No, seriously! Fighters can greatly benefit from yoga, just as runners sometimes have to do strength training.
There is also core training advice on T3. Here’s a guide to the best core exercises, how to do L-sits (this is real abs), and a 15-minute core workout by professional rugby player Vicky Fleetwood. She has some monster abdominal muscles!
More Free Fight Camp Workouts!
For the purpose of sharing the benefits of boxing and kickboxing with the public FightCamp offers over 100 free training (and growth) to promote healthy New Year habits.
Many of us are planning fitness and wellness goals for our New Year’s aspirations, so there’s no better time to try something newer than it is now!Needless to say something new Completely free.. There is no string attached. Good old training to help you get in shape for 2022.
To access this extensive library, download the FightCamp iOS app, create an account, and[トラッカーオプション]Just select a workout with the icon.
How to Perform Shanny’s New Year Core Workout
- Cat cow (30 seconds)
- Bird dog (30 seconds on each side)
- High board (60 seconds)
- Superman (30 seconds)
- Raised the leg crunch (30 seconds)
- Flutter foot (30 seconds)
- Scissors (30 seconds)
- Leg Raise (60 seconds)
- Knee-to-elbow crunch (30 seconds on each side)
- Bicycle crunch (30 seconds)
- Crunch (30 seconds)
- Side plank (30 seconds on each side)
- Plank (60 seconds)
- Superman (30 seconds)
are you ready? Click Play in the video below to get started!
Watch: Shanny’s New Year Core Workout
Shanny’s New Year Core Workout: Exercise Description
Cat cow
Start with your hands and knees, with your wrists under your shoulders and your knees under your hips. Think of your spine as a straight line connecting your shoulders and hips.
cat
Push your hands into the ground, curl your back toward the sky, and lift the sides of your hips off the floor. Pull the lower abdomen toward the spine and push the coccyx down. Keep the sides of your neck long and hang your head against the floor. Spread the shoulder blades.
Cow
Press the instep against the mat and push down on the palm while lifting the chest and coccyx toward the sky. Pull your shoulder blades down and slide your shoulders into your back. When your stomach goes down to the floor, look up and keep your spine long. It goes back and forth between the cat and the cow for the allotted time.
Bird dog
Start with your hands just below your shoulders and your knees just below your hips on all fours. Pull your navel into your spine. Stabilize your back and pelvis, keep your back flat, and extend your right arm forward and your left leg backward. Place your hands and knees on the floor and return to the starting position. Repeat for one full person on the other side. Continue on the alternate side for the allotted time.
(Image credit: FightCamp)
High plank
Place your hands under your shoulders and push your toes down to do push-ups. Flatten your back and straighten your spine. Press on the gluteal muscles and suck the navel into the spine. Hold for the allotted time and do not drop your knees or torso.
Superman
Straighten your legs, extend your arms forward, and lie down on the floor. While keeping your head in a neutral position, slowly lift your arms and legs a few inches above the ground. Lift your navel slightly off the floor to contract your abdominal muscles. Hold this position for the allotted time, then release it to restore it.
Raised the leg crunch
Lying on your back and starting from the floor. Keep your feet together, lift them perpendicular to the ground, and keep them straight. Place your hands on both sides of your ears, lift from your chest, lift your shoulders and upper body from the ground, and raise your legs.
Instead of bending your shoulders inward, aim to lift your chest so that your shoulders and spine do not curl up. Lower yourself and return to the starting position. Continue this pattern for the allotted time.
Flutter foot
Lying on your back and starting from the floor. Place your hands under your gluteal muscles with your palms facing down. Keep your feet straight and lift your toes about 2 inches off the floor. Alternately lift each above waist level and at the same time return the opposite leg 2 inches above the ground. This motion will continue for the allotted time.
(Image credit: FightCamp)
Scissors
Lying on your back and starting from the floor. Place your hands under your gluteal muscles with your palms facing down. Keep your feet straight and lift your toes about 2 inches off the floor. Open and close your legs while maintaining alignment and crossing your legs up and down at the same time. This motion will continue for the allotted time.
Leg Raise
Start by laying your feet together, lying on your back with your face up on the floor. Place your hands under your gluteal muscles with your palms facing down. Keep your feet straight and lift your feet off the floor until your knees are directly above your hips so that your feet are perpendicular to the floor. Slowly lower your feet until they are about 2 inches off the floor. Repeat for the allotted time.
Bicycle crunch
First, lie on your back and place your hands behind your head. Bend and lift your knees so that your thighs and hips are at a 90 degree angle and your calves are parallel to the floor. With your elbows open, lift your shoulder blades off the floor and hold them in place.
Twist your upper body in one direction and bring your elbows closer to the opposite knee, with your other leg fully extended. Return to the starting position and alternate in the opposite direction. This counts as one person. Continue this pattern for the allotted time.
(Image credit: FightCamp)
Chew
Lying on your back and starting from the floor. Bend your knees, lay your feet flat on the floor, and keep your hips apart. Place your hands on both sides of your ears, lift from your chest, and lift your shoulders and upper body from the ground to the ceiling.
Instead of bending your shoulders inward, aim to lift your chest so that your shoulders and spine do not curl up. Lower yourself and return to the starting position. Continue this pattern for the allotted time.
Side plate
Lying on your right side, stretch your legs and stack from your waist to your legs. The elbow of the right arm should be directly below the shoulder. Make sure your head is in direct contact with your spine. Your left arm can be aligned along the left side of your body.
Inhale the navel into the spine and move the abdominal muscles. Lift your hips and knees off the floor to keep your torso straight. Holds this position for the allotted time. Release and put it back. Repeat on the left side.
Board
Place your hands under your shoulders and push your toes down to do push-ups. Flatten your back and straighten your spine. Turn your thumb up and lower it to your elbow. Press on the gluteal muscles and suck the navel into the spine. Hold for the allotted time and do not drop your knees or torso.
(Image credit: FightCamp)
T3 x FightCamp workout
There is a large library of FightCamp workouts on the T3 that you should most surely check along with every video. Find the complete list below.
