Pairing this FAST and EFFECTIVE ab workouts like this one with body-specifc nutrition would be no doubt be your quickest path to losing belly fat and dropping the love handles.
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👉Crunches
👉Flutter kicks
👉Knee to elbow left
👉Knee to elbow right
👉V-Ups
👉Crunches
💥BONUS: Elbow plank
Couple quick things before you hit play:
Couple quick things before you hit play:
🔥#Back #Workout #TEAMRE
The back separates an elite physique from a regular physique. All back workouts shown in this video are designed by Ryan to produce width and symmetry.
This unique back and abs workout is designed to command definition and build lean muscle by keeping your intensity and volume high.
Back training will always remain a staple of any great training program that is designed to burn fat and build lean muscle.
"How to put width on the back" is a common question in weight training and competitive fitness / weight lifting / overall fat loss training. The answer is right here in hardcore. fast-paced training regimens like this one! Be sure to save this workout as a plateau breaker.
The Workout
✅Hammer or Cable Pulldown 3 x 12
✅Single Arm Rows 3 x 12
✅Dumbbell Rows 3 x 8-10
✅Dumbbell Pullovers 3 x 10-12
✅Bench Crunch 2 x 25
✅Reverse Crunch 2 x 25
🔴Rest approx. 40 seconds between sets
🔴Rest approx. 1-2 minutes between exercises
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Free weight floor wiper. Lie on your back on the floor, holding a free weight over your chest with straight arms. Keeping your legs straight, raise your feet legitimately above you. Begin bringing down them towards the correct side of your body however don't give them a chance to contact the ground. Turn around back to the L-molded position, lower to one side, at that point invert. That is one rep.
Ryan's Tip: Delay and hold for a second when your feet are drifting an inch from the floor. This won't just work your obliques at the same time, on the grounds that your body is neutralizing the pivot, it'll hit your entire center as well.
Set the link to the most elevated pulley position. Stand side on to the machine, snatch the handle with two hands, step far from the pinnacle and remain with your feet bear width separated. With your arms completely expanded, pull the handle down and over your body to the contrary knee while turning your middle. Rotate your back foot and twist your knees. Come back to the begin position gradually leveled out.
Ryan's Tip: Try not to give the link whip you a chance to back to the begin position or you'll squander a large portion of the rep. Battle against the weight and take an entire three seconds to come back to the highest point of the rep. The quality you gain from pivot practices is promptly relevant to the games field. Power through.
Lie back and hold the seat behind your head. Twist your knees and kick your advantages towards the roof, bringing your rear and back off the seat. Gradually move your body down to beginning position, at that point rehash..
Ryan's Tip: It may make it simpler, yet don't swing your legs back up to the highest point of the rep. Rather, gradually maneuver your legs into a smash before broadening them upwards – it's two moves for the agony of one.
Remain with your knees marginally twisted holding a medication ball over your head with your arms broadened. Curve forward at the midsection and utilize your center muscles to hammer the ball against the floor about a foot before you. Give your arms a chance to finish so you don't fall forward. Catch the ball on its way back up and rehash.
Ryan's Tip: Make beyond any doubt you're utilizing this move as an abs work out, not a shoulder manufacturer. Concentrate on crunching your abs as you bring the ball towards the floor, you'll be flabbergasted at the amount more power you produce. It'll skip so high you'll need to pay special mind to low ceilings.upwards – it's two moves for the torment of one.
Get in a press-up position, with your hands underneath your shoulders and center bolted to guarantee a straight line from head to heels. Tense your abs and battle the desire to raise your hips as you lift your left foot and right arm until they're parallel to the ground. Gradually lower and rehash on the contrary side. That is one rep.
Ryan's Tip: Lifting two appendages transforms this standard board into a turn practice as well, which works your center through each plane. That is extraordinary news for your abs, yet just on the off chance that you can deal with it. On the off chance that the wobble gets an excessive amount of simply lift one appendage at any given moment – regardless it'll include a turn yet make it increasingly sensible.
Sit on the floor with your hands planted despite your good faith and your legs bowed before you. Raise your hips upwards so just your hands and feet are planted on the floor. Begin strolling utilizing your hands and feet to push you advances.
Ryan's Tip: Lifting yourself an inch from the floor won't work something besides your shoulders. Keep your hips as high as conceivable to guarantee you work your center all through the walk. Go for 25 meters and endeavor to overlook the entertaining looks in the rec center.
Lie on your side with your correct leg over your left. Put your correct hand behind your head, elbow flared out, and the other on the floor before you for parity. Contract your obliques to bring your correct leg and elbow together, at that point gradually lower. Play out the entirety of your reps on one side before swapping..
Ryan's Tip: If you're new to this move it could weariness your hip flexors before you feel any advantage in your obliques. Froth roll the issue territory after each session to relax the ligaments and help you up the reps
Lie back on the ground with your arms broadened straight behind your head. Force your knees in towards your chest, lift your posterior off the floor and all the while lift your arms over your head to play out a crunch. Come back to the begin position and rehash.
Ryan's Tip: Lock out your arms above you for the whole rep. This'll help open up your abs and work the muscles through a more noteworthy scope of movement for quicker abdominal muscle related additions.
Snatch a draw up bar and lower yourself into a dead hang. Give your legs a chance to rectify and pull your pelvis back somewhat. Tense your center and raise your legs until your thighs are opposite to your middle. Keep at that point drop gradually down to the beginning position.
Ryan's Tip: Let your legs dead hang at the base of every rep. This will drive you to produce development with your abs and stop you depending on the energy of the down swing to get back up. In case you're swinging, you're not winning.
Lie back with your knees twisted and hold a sandbag with two hands, broadening your arms above you. Tense your center as you lift your middle up so your chest area frames a V shape with your thighs. Lower leveled out back to the begin position.
Top tip: Tuck your toes under something to keep them planted on the floor and make it simpler to monitor the rep. Under ordinary conditions we'd call this conning, but since you're taking on the additional weight, we'll give you a free pass.Tuck your toes under something to keep them planted on the floor and make it simpler to monitor the rep. Under ordinary conditions we'd call this duping, but since you're taking on the additional weight, we'll give you a free pass.
As killer as these ab movements are and as much as they will smoke your core, great nutrition is the key to getting visible ab results. I created a FREE meal prep course to help you bring in the core nice and tight while BURNING FAT & BUILDING LEAN MUSCLE. It's open for a limited time so snag yours here:
]]>CHEST & BACK PUSH-PULL ROUTINE🔥🔥🔥
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Push pull routines are incredible workouts to force a pump, control supersets, and command incredible symmetry in your physique. Also great for fat loss and lean muscle building.🤘
3 big benefits of push pull:
✅Create muscle balance & symmetry
✅Train muscle groups at once to save time
✅Increase strength and burn fat while hitting
👉Incline Bench Pyramid 20, 12, 12, 10, 8 (increase weight)
👉Machine or Hammer Strength Pulldown 4 sets of 12 reps
👉Flat or Hammer Strength Bench 4 sets of 12 reps
👉Cable Rows 4 sets of 12 reps
👉Incline Fly (Slow Reps) 4 sets of 12 reps
👉Cable Pulldown 4 sets of 12 reps
👉Chest Dips 2 sets to failure
👉Bench Crunch (Abs For Finisher) 5 sets of 25 reps
🔵Rest approx. 1 minute between workouts
🔵Rest approx. 45 sec between sets (on bench longer to recover)
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FULL LEG WORKOUT
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#Legs #Workout #TEAMRE
🔴Rest approx. 1-2 minute between workouts
🔴Rest approx. 45 sec between sets
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Leg training should include volume training as well as high rep training to build fully developed legs. This workout focuses on a full breakdown of both the hamstrings and thew quads. On many leg training sessions you should focus on either hamstrings or quads. For this particular workout — it’s meant to breakdown the entire leg workout!
]]>When is comes to back training - it's all about width building and shaping. The goal is to lean the waist while flaring the lat spread. The two muscle groups you want to truly wear out when training are legs and BACK. This emphasis on muscle groups is extremely important. Here is one of my favorite go-to back routines. At 218 lbs in this video, I still prefer to lift rather light. I am no longer a powerlifter and train for full aesthetics and maintenance.
💥100 Pullups or Assisted (rest as needed)
💥Deadlift Pyramid 20, 12, 12, 10, 8
💥DB Row 4 sets of 12
💥Pulldown Pyramid 20, 12, 12, 10, 8
💥Cable Rows 4 sets of 12
💥Machine Rows 2 sets 'til failure
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Want to tone? Is this a problem area? This is the VID for you.
3 myths debunked:
💥 Stop doing so many crunches.
💥 Weighted ab training is NOT more effective.
💥 Cardio is NOT best for fat loss in the core.
4 key waistline workouts:
🔑 Plank Hops
🔑 Frog Kicks
🔑 Runners
🔑 BURNOUTS (can be done with any)