What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. If there’s one thing that an MMA fighter must
have when they get in the cage, it’s strong abs. Abs are going to be able to deliver the force
behind their punches through every rotation, they’ll also be able to help with the absorption
of the blows they’re going to take to their body. If you don’t have strong abs, you might as
well tap out right now. So, what I wanted to do guys was put together a killer ab circuit. One that’s an impact ab circuit, I like to
call it, and we’re going to use just one thing that you can pound on. It could be a stack of couch cushions if you’re
at home, or it could be a dynamatch ball like I’m going to show you on, or it could be a
stability ball, right. So, there’s going to be 3 exercises. I’ll
take you through each one, what you’re supposed to do, and how you progress yourself through
the workout right now. Alright, so let’s get this impact ab circuit
started. As I said, 3 exercises you can use whatever you’re going to use depending upon
where you’re training. Here, a Dynamax Ball, so, we have it down
here. You’re going to Plank in front of the ball. When you’re down here on the ground,
what you’re going to do is again, MMA guys, impact. You’re going to take your fist, pound it down
on top of the ball. The impact of having to absorb that and prevent your whole body from
caving in from that impact is where the abs are going to get the additional
work beyond just this 3 point plank, alright. And when you pound, don’t just use your hand
like this. That’s not going to work your abs that much.
What you want to do is get it to the point where you get your whole trunk parallel to
the floor. You’re going to start with 1 on the right,
1 on the left, ok. Then, you’re going to crawl yourself up on top of the ball. Now, we got
to drive the elbows. Again, in that constant plank position. Elbow
up, drive it in. Elbow up, drive it in, ok. Then we come up on top of the ball here. Now,
we’re going to drive the knee, bam, right in. And then bam, right in, ok. Back into the plank again. Now, off the ball.
Off the ball, down into the plank. Now we’ve got to go 2. You’re going to work your way
up. One. Two. One. Two. Come up on top. One. Two. Here. One. Two. Very difficult to
absorb that. Up on top. Drive the knees. One. Two. Here.
One. Two. And back down again. The idea is to see how high you can climb
the ladder before you tap out. You’re going to go 2s, 3s, 4s, 5s, in every
position until you get as far as you possibly can. But what I want you guys to do is leave your
tap out score below, alright. Let me know in the comments. Guys, we talk about it all the time. If you
want to look like an athlete, you’ve got to train like an athlete. Athletes rely on their core, but at ATHLEANX,
we don’t just bring you creative core workouts, we bring you creative workouts that work you
from your toes to your fingertips, ok. This is what it’s like to train like an athlete.
If you haven’t already started, head to ATHLEANX.COM right now and start seeing just what your
potential is. Because when you train like an athlete, you
unleash a body that you’ve never really thought possible because you’re allowing muscles to train the
way they’re supposed to train. I say it all the time. Head to ATHLEANX.COM right now. In the meantime,
leave your comments below. Let me know if you found this helpful. And I’ll be back here again in just a few
days with another workout.