This workout is targeting your abs and core, but it also delivers a kick ass cardio workout at the same time. Between each set of the ab exercises, you will be doing 100 skips with your skipping rope. If you don’t have a skipping rope, you can substitute skipping with another cardio exercise like jumping jacks, or if you really want to punish yourself then try a set of 8 to 12 burpees :)
I am using a 10 pound clubbell for each of the ab and core exercises in this workout, but you can substitute the clubbell with a medicine ball or some other free weight. If you are a complete beginner you can still do this workout using just your own body weight for resistance. Take your time and practice the correct form for each exercise.
The first exercise for your abs and core is the standing paddle. You begin in what is known as the straddle stance. You can see in the video, the positioning of my feet and the grip I have on the clubbell. Sit back like you have a chair behind you and bring your weight into the back leg. Dip the clubbell down towards your back heel like you are putting a paddle into the water. Then rise up off of the back leg, rotating the foot as demonstrated in the video and drive the clubbell across your body reaching the knob of the clubbell up and over your opposite shoulder. Reverse the movement back down dipping the paddle back down into the water and repeat 15 times. In this exercise the bend is not in the back – try and keep it straight. The bending movement happens in the hips. Keeps your shoulders down and back and really concentrate on keeping your whole core tight throughout the movement. As you practice this exercise, the motions will become more fluid.
To recap:
100 skips
15 standing paddles on the left side
100 skips
15 standing paddles on the right side
Repeat this sequence 1 more time to complete the first part of this workout.
If you are a beginner or more advanced you can always adjust the amount of sets and reps to match your fitness level.
Enjoy the torture :)
Best,
Zuzana
OMG.. It is a great place
Lucky you
Hi Zuzana,
I have been working out at the gym for 6 months now and only after changing my diet and eating more vegetables did I lose 15 lbs. I am confused because I have to work out really hard to lose weight. I stopped for one month and I am gaining again. Can you help me please?
Hi Michelle,
I think it’s clear. You can’t just stop taking care of your body. Even if you have an injury or you are insanely busy for one month so that you don’t have even 15 minutes a day for a workout, you still have to pay attention to your diet.
Hi Zuzana. I was hoping that you could advise me with something. My work schedule changes all the time during the week. There are days where I have to wake up around 3 in the morning to be at work by 4. And other days I don’t have be there until 3 in the afternoon which allows me to sleep in. Due to that, I am unable to eat my six meals a day around the same times. And there are days where I have to increase my calorie intake because I am awake for a longer period of time. Will that interfere with my progress. Is there any advise that you could give me, please. I would be happy to hear from you.
[...] Zuzana – BodyRock.Tv wrote an interesting post today onAb Torture Workout 1/5 | <b>Fitness</b> Advice, Workout Videos, <b>Health</b> <b>…</b>Here’s a quick excerpt [...]
Hi Zuzanna,
What skipping rope do you use? I bought one recently but it keeps twisting on itself while I skip, even though I straighten it before I start working out. It is really annoying and you seemed to have no problem with yours. Thanks.
Hi Linda,
my skipping rope is made of plastic and it does the same thing. It is annoying, but I learned how to untwisted fast :) the skipping ropes that are made of leather don’t do this but some trainers think that the plastic, light, fast ropes are the best.
You rocked it girl. Always the torture. :)
Best regards,
Scott Sonnon
For Homemade CLUBBELL Tutorials, visit: http://www.FlowCoach.tv
[...] Zuzana – BodyRock.Tv wrote an interesting post today onAb Torture Workout 1/5 | <b>Fitness</b> Advice, Workout Videos, Health <b>…</b>Here’s a quick excerpt [...]
[...] Go here to read the rest [...]
Hi Zuzana,
Brilliant alternate use of the Clubbell! I’ve never seen this move in any of the Indian clubs moves or in Scott’s DVD.
Was in inspired by canoeing activities at the cabin?
It seems you could use an actual paddle with a couple baseball bat weights on it to simulate the Clubbell as paddle.8-)
On your other recent workout it seems a beginner or someone needing something to pass back and forth in the hands during the swings could use a liter bottle full of water (about 2 pounds). Of course sand or lead shot could also be used instead of water and that would make for a heavier substitute for more advance trainees.
Best wishes,
–Chris
Hi Chris,
I learned this exercise from Scott. He included this move in one of his workout dvd’s.
where do you get the weighted bat that you are using?
great vid by the way.
[...] View original here: Ab Torture Workout 1/5 | Fitness Advice, Workout Videos, Health … [...]
Hi!! I love this kind of workouts, it´s very simmilar to the ones i´m used to do.. I wanna know if you can give me advice about the way I´m training,… I thought about sending you my ab workout and if you think it´s good you tell me or if you think I need to do something different you advice me.. can I do it?
By the way, great place,it´s always motivating go train in places like that! Nature, fresh air! Great!! o/
Hello Zuzana,
Firstly, great site and wonderful videos! It’s so nice to have free fitness tips in an easy to follow format. I’m recently qualified as a Personal Trainer and have not got any clients sadly, but I’m interested in finding out where you can get clubbells from? Is there any discount places online that you know of?
Kind regards,
Daniel.
Chris,
These is an example of modern Clubbell exercises that I developed for Circular Strength Training (and why CST is so different than traditional “Indian club” swinging). You can find more examples at http://www.CSTGroupX.com, but keep checking for new updates from Zuzana.
Best regards,
Scott Sonnon
http://www.Clubbell.tv
[...] See the original post here: Ab Torture Workout 1/5 | Fitness Advice, Workout Videos, Health … [...]
Hello Zuzana,
How many times to repeat exercises is enough for muscle lean mass?
Personally i do all exercises 3-20, i use 2-3-4 kg weights, i do not too slow, but and not too quickly, my workouts is 6 days per week, each day i training three different muscle groups, abs and cardio(20 min) every day, legs every second day, for me as well is hard to feel back.. maybe i need more heavier weights for back training?
What its your opinion? I want to know your advise. :)
I don’t have many experience, in fitness, i learning everything, i do exercises and home,
Because its very confusing to me, somedody says its good to do repeats 4-25. or 6-30..and some firends says that will be never good results if i training at home,?? I don’t believe that its true. For me is expensive go to gym.
i save money for training equipment for home.
Thank you.
Goodluck
That’s a very nice fat burning moves i love it thanks again Zuzana…
Hi Zuzana! Love your videos,information. I have a 10″ pc and jump on your site before starting my workout at home. I have been plugging into your 20 min interval workouts at 5:30 am before work, no breakfast, just a cup of coffee, “my only vice too”.
Thanks for the motivation! I just ordered a couple of club bells from Scott.
Would love to see a possible dvd, but production and distribution would be tough?
I have created a 3 week schedule with your videos, wrote out their instructions in a notebook, journal of progress. I’m only in week one of my project “Me” but hope after 3 weeks I can use the club bells, you make it look easy:)! but I know I have some conditioning work to do before I can use them properly and do the videos exactly like you.
Just wanted to let you know your videos are fun to watch and really helped me off my plateau and off my 30 min cardio work out that wasn’t working anymore.
dear Zuzana
you made allowt of workout, it is very good and challange,]
but did you do all this work outs daly or you divided it
kindly inform how can i arrange my workout
regards
Ahmed
Hi Ahmed,
as I mentioned at the end of this video, this is just the first part of the workout, so you have to wait until I upload the rest of the parts to try the whole routine.
Wow, I love it…I have to buy these clubbells. You can do so many great exercises with them! I can not wait to try.
What a beautiful place!
Can not wait for the other parts to come!
Best wishes,
Tina
Your video is great!… It really helps people out there who don’t know how to lose weight effectively.. Keep posting!
I normally dont give the abs the attention they need, thought i would give it a try, Really felt the burn, thanks for sharing the excersise and making things interesting with variety. Cant wait for the next…
Zuzana,
Will you be publishing a Facebook page? I would love to tell all my friends about your site and Youtube as well! You deserve to be in the top 10, you’ve been so inspirational and motivational for me and thousands of others! Keep up the phenomenal job!!! :)
Hi Zuzana.This is agreat video.I love all your videos about abs,becouse abs are my problem:)I follow your exercise programs,now I am doing 6 week summer fit,I exercise almoust every day,I am satisfied with my body,exept with my stomach:)I have belly fat or extra skin,I don`t know how to say:)And even my abs are strong they arent visible becouse of the extra skin I have on them:(Can you please help with this?My abs are becoming my nightmare:)I have trye everything,exercising,creams,treatmants,I have even thought about plastic surgery or liposuction:)I have never had flat stomach,it is alwaus hanging over my jeans:)Please help me,what can I do about that/Thans a lot for your help and for your time.
Best wishes from Macedonia
will this workout burn stomach fat as well as build lean muscle?
Added this to my workout today. Goddamn this burned with a medicine ball. Cant wait for the rest so i can try the entire workout out! :)
Hi Zuzana and Scott,
Well Zuzana, I have one of Scott’s DVDs so I probably didn’t look at everything. Anyway, I tried the “paddle” and it was a really a good workout. Almost as torturous as one of Pavel Tsatsouline’s Janda’s ab isolations with his Pavelizer!
Scott, I love circular training and hope you can get Zuzana up to speed on all uses of the Clubbell. So she could (if interested) go out and do seminars. I think she has what it would take (beauty and brains) to make it as big as any of the fads that have hit the Gym in years. And it would be better by far than most of the nonsense out there.
One of the reasons I started hanging out here was Zuzana seemed to do things out of plane and had some interesting takes on old exercises. Also, Frederick and Zuzana have a sense of humor similar to my own. 8-)
Probably a silly question but, has anyone explored a weighted staff or pole as a exercise tool?
–Chris
Hi Zuzanna,
great workout, I really like the hat your wearing. Where do I get one?
Hi Zuzana!!1 I like this workout but I don’t have a clubbell. Can you recommend me another equipment? I love your shoes …. can you tell me what kind of tennis do you use?
Yowza! I did part 1&2 with burpees inbetween each ab exercise….yep, it was torture…but I kinda liked it. :o) Love the ab workouts Zuzana!
Hi Zuzana! You’re awesome!
i work so hard for a body like yours! it’s perfect! So, im going to do everything you say. Oh! what you think is better to burn the bellyfat? cardio or diet? or the abs workouts? or thaking pills or whaaat? please help me :P
Thank you very much for your web, and sorry about my english i still learn.
Hi Zuzana! i found your site just last week, and i´m total fan allready! Now, I´m really serious about workout and taking care on what i eat, i workout every day and i´m very selective with what goes in to my sistem. Still, i can´t seem to develop a firm, slim body! I´ve been working with Body Pump and other localized exercices for more than 3 years allready and I really don´t see much results. But the part of my body I´m particularly dissapointed about is my abs. They´re OK….from the chest to the bellybutton. Between my bellybutton and mi “hips zone”, they suck! They´re huge and no firm AT ALL! and everytime I workout my abs, i feel the effort only in these “upper abs” I described you. As far as I remember, it´s allways been that way. What can I do about it, if there´s anything that can be done…? ´Cause it looks horrible, the upper part of my abs looking good, and from the bellybuttom below, like Homer Simpson :(
Hi. i believe your work out its great. i wish like to know from, where you took the tecnic to make the training. You work as a personal training ? how could i contact you if thats te case. thanks i hope you can answer my dudes.
Hi Andrea,
If you don’t mind I will speak up.
It’s a myth that there is a upper and lower ab. The Rectus Abdominis is one big muscle that extends from the chest to the crotch. With a series of Tendinous intersections holding it all together that make a “six pack”. So if there is a problem in your lower stomach area it might be still a little stubborn tummy fat. You can check this by just pinching there to see how much fat there is as compared to above your belly button. And as I’m sure you know it’s also a good idea to vary the ab workout and Pavel Tsatsouline’s “Bullet-Proof AbS” is an incredible resource if you can look at a copy.
But, that said you still could do exercises that focus on shortening (putting under tension) the lower half of the Rectus Abdominis. Some of Zuzana’s moves during her Stretch And Toning workout would do that nicely.
BTW. the reason people feel as thought there is a difference in the upper and lower abs is how the muscle shortens during an exercise like a crunch. The upper area shortens more than the lower area of the Rectus Abdominis. Also when doing a crunch and the like make sure your Ab muscle bulges upward. Don’t suck them as this is incorrect form! Notice Zuzana’s Rectus Abdominis bulge nicely which is correct and important technique!
Okay, I’m getting off the soap box now…
Best wishes,
–Chris
i want to do that move in good way
i’m waiting you to give the full this workout ,please i really like it
thank you very much CL, I´ll keep on working out! And I´m doing Zuzana´s Stretch and Tone almost every day, combining it with other exercises. Since I just moved from a big city to a ver small one where there´s no gym I´ll have to manage myself to buy my own stuff and make my own gym for myself at home. For now, I´m mostly jogging, lifting different sizes of bottle waters for weight and…following Zuzana almost religiously! :)
where do you find the clubbell? i’ve never seen it before.
Hi Andrea,
You really don’t need a gym and can do a lot of body weight exercises. One of the things that attracted me to Bodyrock.tv was the 20 bucks or less for a piece of exercise equipment idea was similar to my own attitude.
If you can find sand you can add it instead of water to bottles and this will make them heavier.
Best wishes,
–Chris
hello Zuzana!!
frist i wanted to say that i love all ur videos. i think they are just great….. in the other hand i wanted to ask u if u have any workout that can help me bring my hips down…. i hope u know that i mean…. please answer me back cause i reall want to learn how to tone and bring my hips down(witch is my biggest problems since i was little :( )so a really hope u can help me.. and one more thime ur workouts are great i have see them all :) thank u very much
Great site! You have some neat exercises and tips here. How many pounds is that baseball bat? I am assuming you can use a body bar (like 10 or 15 pounds) if you do not have one of those. Where did you get it? Along with your tips, I also like the HD quality video. Keep em coming ! Thanks.
Zuzana I’m impress that Scott Sonnon is checking out your website I feel I’m doing something right by following your workouts LOL. Scott Sonnon you rock with those Clubbells and Kettlebells dvds you both are very inspirational…awesome athletes
I have a question, is there anyway that I can download your videos into my IPOD so that I can do the workouts at home and at the gym. I just came across one of your videos and your body is amazing. I have been working out for 21 months and on my own i have lost 55lbs. The problem that I have is that I want to tone my body and increase my flexibility and get rid of this stomach fat that is drving me insane. Please help.
Thank you,
Gina
hi Zuzana
ty for sharing this workout for us .
my husband bought me few of gym equipments that i need,from GOLDs gym and now i am starting the workouts with your help thanks..
my resolution is losing weight…Its hard when i let my eating habits unctrollable after i delivered so im going to get back in shape..
thanks
Maria Greene
Hi Zuzana,
its really nice, after seeing you we get inpired to do some hard workout routines, its really inpiring people who doesn;t have time to spend at gym for any reasons.
now we have someone who can guide us to take care of our workout routines,
thanks a lot, and please both of you keep the good work.
thanks
v.singh
Hello Zuzana,
How many days shoudl I practice each “Ab Torture Workout” beofre to move to the next one (you posted 5 of them).
Thank you!
Hi Zuzana,
I am sure I am not the only one to say that you are truly my idol, inspiration and everything like that :) I am a 23 yr old female but I wont hesitate to say that I love you like crazy and will almost die if you stop posting videos and your advices here :) I have been following your videos since 4 months now and its just amazing and painful too :( but I love the pain. I will be regular on posting comments as I see that you do read and reply :)
My first question is that My quads are hell sore , even when I walk I feel them shivering and I am still left with tommorow’s work out for the week. what type of work out would you suggest? Please please help me out
Hi Zuzana,
I am a beginner. (I just began yesterday).. I am so glad I found your blog.. I found out an easy alternative for the clubbell for the ab torture workout. I filled up a huge soda bottle with water and used it instead.. that way no one will have an excuse for not doing the workout.. Since i am a beginner a 2 kili/liter bottle was enough weight..
I hope other find this a useful tip.
[...] Ab Torture Workout 1/5 Source [...]
Dobrý den,
skvělé stránky, díky moc za úžasná videa. Zajímalo by mne, zda se ta clubbell dá sehnat i v ČR, zatím marně brousím na netu, poradí někdo? Díky ;o)