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Oct 3 2009

Ab Torture Workout 4/5

Posted by Zuzana - BodyRock.Tv | In Ab Torture Workout, All Videos, Featured Articles

Start this round with one hundred skips and then lay on your back, bend your knees and place your feet flat on the ground. Grab the clubbell as I did in the video and remember that one hand should be right next to the knob and then you can adjust the intensity by placing the other hand either closer or further apart. The closer the hands are together the harder this exercise will be.

Start lifting one shoulder off of the ground twisting your upper body towards the side where the wide part  (barrel) of the clubbell is pointing. Your arms are straight, hips don’t move, your lower back is flat on the mat, abs tight and one shoulder stays on the ground at all times. Try to reach as far as you can while inhaling. As you exhale, reverse the movement and return back to the starting position. I do 20 reps on each side with a 10 pound clubbell. After you complete this exercise on one side, do another 100 skips, then complete another set of the telegraph on the other side and repeat the whole sequence one more time.

Best,

Zuzana.

  • Jessica

    Hey Zuzana, Thank You so much for putting this videos,I really look up to you!

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  • lobna

    you are doing an amazing workout thank u so much u helped me alot :))
    i just wanna know how heavy is this weight and if i dont have this kind of weights what can i ue instade of it
    thank u zuzanaa :))

  • Dima

    hey…please I need ur help..!!
    I wanna gain weight..but healthy weight..NOT FAT
    what I have to eat ??
    and I start working out too..=D
    HELP!!!!

  • Velroy

    Hello Zuzana,

    i need to know more (proper) about using resistance cables… ‘m a beginner & more focussed on my shoulders, biceps & (lower)abs section ??

    Will resistance cables/bands be effective?? Which brand is quite popular..my palz press me for HARBINGER brand?? What resistance should i consider??

    Plz advise??

    Waiting to hear..

    Thanks.

    Velroy

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Hi lobna,

    Zuzana is using a Clubbell which weights 10 pounds and Dumbbells could substitute for it.

    I hope this helps,
    –Chris

  • lobna

    thank u so much chrisss for ur help :))

  • http://www.chiropractorphiladelphiapachiropractorphiladelphiapa.com Michael

    I did this routine and my abs were totally on fire!!! Great routine.

  • Harriet

    Hey Zuzana,

    I have heard you talk about Pavel Tsatsouline a few times now in your posts. I am very interested to read some of his books. Can you recommend one to start with ?

    H :)

  • Ramsey

    I’m wondering about clubbells – they seem very expensive to buy. Can’t you do pretty well all the same exercises with sledge hammers? It seems you can get them in weights ranging from 4lb to 20 lb quite easily and they are much cheaper … what are your thought on this?

    - Ramsey.

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  • http://visualfit.com William Candelaria

    Zuzana,
    You are amazing. i love the crossfit workouts that I have begun incorporating with my clients and your variations are unique. I love testing my methods with other trainers and so far yours have been the most “fun” for me in my own workout time. Amazing website as well. Keep up the amazing work. Your fellow trainers appreciate the dedication you show.

  • Janice

    Hi Zuzana,

    I wanted you to know that you have become an inspiration to me. Thanks for putting up these videos. I never gained much from other trainers before, especially those who seem very rigid and could never come across as genuine in videos. But your style is really unique, not to mention the fact that it is also visibly beautiful what one can achieve with proper exercise. Thanks again.

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  • http://jennyl8221.insanejournal.com/314.html Sarah

    Considerably, the article is in reality the sweetest on this notable topic.

  • Anonymous

    Hi – there are videos for almost every post, but we have to add them in manually, so it is taking a bit of time :) They should all be up soon!

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