Looking for an ab challenge? Look no further. Here is a short program designed to improve core muscle, definition and strength. This ab program is from calisthenic master and vegan body builder Frank Medrano. I am not a dietitian, strength coach, personal trainer or a medical/healthcare professional of any sort. I’m just a guy who loves to work out and tries to be as healthy as possible. This is a great and easy workout that I do myself and believe that nearly anyone at any level can do.
Frank is a self-proclaimed Vegan Warrior of sorts. Actually, he is an absolute maniac. it is ridiculous what Frank can do. He is a calisthenics god and you might want to check out his website HERE for videos and motivation. While Frank’s abilities are 1 parts nutrition, 1 parts fitness and 1 parts insane drive, not everything he does is out of our grasp. Frank has been kind enough to share with us what he calls his Ab Slicer workout. It’s not just a clever name, I can literally feel it carving me out while I’m doing it. Sounds great right!? Check out this video and then join me below to talk and walk through it.
Welcome back! Okay, now let’s break down this 8 minute gut buster workout! I like this regime because requires no equipment, little preparation and yet can have a great impact on your midsection. I do recommend doing this workout on carpet, a rug or a yoga mat for cushioning.
CLICK HERE for the print version that you can easily post in your work out area (or print to take with you during traveling).
Before we start, there are 3 key things to keep in mind while working out:
- Keep the Count – Remember to count your reps, we don’t want to do too little and sell ourselves short and we don’t need to burn ourselves out with a mega set and ruin the rest of the workout.
- Keep Breathing – Remember to breathe, don’t hold your breath! As stated before, I’m not an expert, but I’m pretty sure breathing is necessary to staying alive, especially when working out. When it is rep related, inhale at rest, exhale at exertion.
- Keep Focus – I learned this in junior high gym class and it has always stuck with me. I’ve absolutely no scientific evidence to back this up in any way shape or form, but I still think it works. In any exercise that you are doing, think about the group of muscles you are using. Think about where they are on your body, what they look like, what they are doing. Feel them working.
Congrats! You’re done! You’ve made it to the mountain top! You’ve officially just sliced your abs up!
You can expect to feel some soreness in your shoulders the next day as well as your mid-section.
As with any new workout, please consult your doctor before trying anything that you are not confident in. Also hydrate before and after, and listen to your body. You don’t have to be able to do this complete workout right away. You can modify the work out to your training ability by decreasing the amount of reps and increasing the rest periods between exercises. For example, try cutting number of mountain climbers, flutter kicks and the crunch hold time in half and reduce all the other reps to 10. Begin to work your way towards goal of doing everything in completion with only very small rest periods in between exercises.