GET ABS IN 2 WEEKS CHALLENGE | How To Get Six Pack Abs | 6 Pack Abs Workout | Cult Fit | CureFit
Summary
TLDRWelcome to the 'Get Abs in Two Weeks Challenge' with Kenor, a fitness enthusiast guiding viewers through a 10-exercise routine designed for all ages and fitness levels. No equipment is needed for this at-home workout, which focuses on building a strong core and achieving six-pack abs. The session includes cardio exercises like jumping jacks, leg raises, and various core-targeting movements. Proper form is emphasized for safety and effectiveness. The challenge encourages daily participation, clean eating, hydration, and rest for optimal results.
Takeaways
- 🏋️♂️ The script is a welcome to a 'Get Abs in Two Weeks Challenge', a fitness program designed to help participants develop six-pack abs.
- 🤸♀️ The challenge is led by Kenor, who will guide participants through a series of workouts aimed at building core strength and definition.
- 🏠 The workouts can be done from home without any special equipment, making the challenge accessible to a wide audience.
- 👥 The program is inclusive, catering to individuals of different ages and fitness levels, from beginners to regular gym-goers.
- 🔟 The script introduces 10 handpicked exercises that are intended to work wonders for the participants' abs.
- 💪 The exercises include a mix of movements targeting the upper and lower abdomen, as well as the obliques, to provide a comprehensive core workout.
- 🕺♂️ The script emphasizes the importance of proper form during the exercises to prevent injuries and maximize the effectiveness of the workout.
- 🍏 It encourages participants to maintain a healthy diet, stay hydrated, and get adequate sleep to support their fitness goals.
- 📅 The script suggests that participants should commit to the challenge for 14 days and to watch the video daily to track progress.
- 📹 The video includes a variety of exercises such as jumping jacks, leg raises, flutter kicks, scissor kicks, and hollow holds, among others.
- 📲 The script invites viewers to download the Cure Fit app for additional workout guidance and offers a 14-day free trial for new users.
Q & A
What is the main purpose of the 'Get Abs in Two Weeks Challenge'?
-The main purpose of the challenge is to guide participants through a two-week workout plan aimed at building and revealing six-pack abs, using a series of handpicked exercises that work the entire core.
Who is the instructor leading the 'Get Abs in Two Weeks Challenge'?
-The instructor leading the challenge is Kenor, who will guide participants through the workouts and provide motivation throughout the two-week period.
What type of exercises are included in the challenge?
-The challenge includes a variety of exercises such as jumping jacks, leg raises, flutter kicks, scissor kicks, feed-off crunches, full wipers, plank knee to elbow, jumping climbers, alternate V sit-ups, and the hollow hold.
Is any equipment needed for the exercises in the challenge?
-No equipment is needed for the exercises in the challenge. The workouts can be done from the comfort of one's home with just a yoga mat.
What is the significance of proper form during the workouts?
-Proper form is crucial to avoid injuries and to ensure that the targeted muscles are effectively engaged, leading to better results and preventing incorrect muscle development.
How often should participants perform the workouts from the challenge?
-Participants should perform the workouts daily for the next 14 days to see real-time changes in their abs and core strength.
What is the role of nutrition in achieving six-pack abs?
-Nutrition plays a significant role in achieving six-pack abs. Eating clean, fresh foods, staying hydrated, and getting good sleep are essential to support muscle development and visibility.
What is the importance of warming up before starting the workout?
-Warming up is important to prepare the body for the exercises, increase heart rate, and warm the muscles, reducing the risk of injury and improving workout performance.
How does the challenge accommodate different age groups and fitness levels?
-The challenge is designed to be inclusive for everyone, regardless of age or fitness level. It offers modifications for exercises to suit beginners and more advanced options for regular gym-goers.
What is the significance of maintaining a strong plank during the jumping mountain climbers exercise?
-Maintaining a strong plank during the jumping mountain climbers exercise ensures that the core muscles are engaged throughout the movement, providing a more effective workout for the lower abdomen and overall core strength.
What advice does Kenor give for those who are just starting their six-pack journey?
-Kenor advises beginners to be patient, as results take time and do not happen overnight. He encourages consistency in following the challenge and proper nutrition to gradually see progress in achieving six-pack abs.
How can participants track their progress and stay motivated during the challenge?
-Participants can track their progress by taking photos, noting changes in how their abs feel, and engaging with the Cure Fit community. Staying motivated can be achieved by setting personal goals, sharing progress with friends and family, and following the channel for daily motivation.
What is the role of the Cure Fit app in supporting the participants' fitness journey?
-The Cure Fit app offers additional support by providing access to trainers who can guide users in their fitness journey, build endurance, and help reach specific goals. It also offers a free trial for new users who download the app through the provided link.
Outlines
🏋️♂️ Introduction to the 2-Week Abs Challenge
The script begins with a motivational introduction to a 2-week abs challenge led by Kenor, a fitness instructor. The challenge aims to help participants develop six-pack abs, a goal often perceived as achievable only by movie stars and fitness influencers. Kenor emphasizes that this journey can start from home without any equipment. The plan includes 10 handpicked exercises suitable for all ages and fitness levels, promising to work wonders for the core. Viewers are encouraged to start the workout immediately with a yoga mat, beginning with jumping jacks to boost cardiovascular endurance and warm up the body.
🏃♂️ Cardio and Core Exercises for Abs
This paragraph details a series of exercises designed to target different parts of the abdominal muscles. It starts with leg raises to work on the lower abdomen and core, followed by flutter kicks to engage the lower abdomen, hip flexors, and quads. Scissor kicks are introduced next to further shape the lower abdomen. The paragraph also includes a reminder to maintain proper form during exercises to prevent injuries. The importance of nutrition, hydration, and sleep is highlighted for optimal results. The segment ends with a transition to the next set of exercises, focusing on the upper abdomen with feed-off crunches.
🤸♂️ Advanced Core Workouts and Form Emphasis
The script continues with a focus on advanced core exercises such as full wipers, plank knee to elbow, and jumping climbers. Each exercise is described with an emphasis on proper form to avoid injuries and maximize effectiveness. The importance of not rushing through the workouts is stressed, with a reminder to prioritize form over speed. The exercises target the obliques, lower abs, and overall core strength. Viewers are encouraged to join the challenge for 14 days and to use the Cure Fit app for additional guidance and support.
🔄 Dynamic Core Workouts and App Invitation
The paragraph describes dynamic core exercises like jumping mountain climbers and alternate V sit-ups, which are designed to increase heart rate and engage the entire core, with a focus on the obliques. The script invites viewers to download the Cure Fit app for a free 14-day trial and to work out with trainers who can guide them towards their fitness goals. The paragraph concludes with the final exercise of the day, the hollow hold, which is a foundational movement for advanced core workouts.
🎉 Conclusion and Encouragement for Abs Journey
In the concluding paragraph, the script acknowledges the effort required for beginners on their six-pack journey and emphasizes that results take time. It encourages viewers to stay committed to the 2-week challenge, to maintain proper nutrition, and to watch the video daily for 14 days. The paragraph also promotes the Cure Fit YouTube channel, urging viewers to like, share, and subscribe for more fitness content. The script ends on a high note, with a promise of visible changes in the core after the challenge, provided the participants stay consistent with their efforts.
Mindmap
Keywords
💡Abs
💡Six-pack abs
💡Workout
💡Jumping jacks
💡Leg raises
💡Flutter kicks
💡Scissor kicks
💡Crunches
💡Planks
💡Nutrition
💡Hollow hold
Highlights
Welcome to the 'Abs in Two Weeks Challenge' with Kenor, a guide to achieving six-pack abs from home.
The workout plan includes 10 handpicked exercises suitable for all ages and fitness levels.
No equipment is needed for this challenge, making it accessible for everyone.
The first exercise, jumping jacks, is introduced to warm up the body and increase heart rate.
Leg raises are the second exercise, focusing on the lower abdomen and core.
Flutter kicks are introduced to work on the lower abdomen, hip flexors, and quads.
Scissor kicks are emphasized for their effectiveness on the lower abdomen.
Feed-off crunches target the upper abdomen while keeping the lower abs engaged.
The importance of maintaining proper form to avoid injuries during the workout is stressed.
Full wipers are added to the routine to work on the side abdomen and stretching it out.
Plank knee to elbow is the seventh movement, engaging the entire core and lower abs.
Jumping climbers are the eighth movement, combining dynamic movement with core engagement.
Alternate V sit-ups work on the entire core and obliques for a well-rounded workout.
The hollow hold is the final exercise, a basic movement for core strength and advanced movements.
A two-week commitment is required for noticeable changes in the abs, with a focus on nutrition and rest.
The Cure Fit app is promoted for additional workout guidance and a 14-day free trial.
Encouragement to subscribe to the Kyofit channel for consistent workout content and notifications.
Transcripts
what's up athletes welcome to this get
abs in two weeks challenge
bike your fit i hope you are as excited
as i am
to start this two weeks abs challenge
[Music]
i am kenor and i will guide you in this
exciting fun
and challenging workout that you will
begin with us today
i know most of you would have thought
that getting six-pack abs
is only for movie stars and fitness
youtubers
well what if i told you that this video
will get you started
on that journey where at the end you can
have the same six-pack abs
that you've always dreamed about all of
this can be done from the comfort of
your house
and you do not need any equipments in
this video i have brought to you the
perfect
plan to get started on your building
your abs
we have 10 hand pick exercises which
will work
wonders for you it does not matter if
you are 20 or 40
it does not matter if you are a beginner
or a regular gym goer
this video is for everyone who wants to
build their course trend
and reach the point where your apps
start looking like mine
yes you too can get that six pack abs
now
let us start this two weeks challenge by
doing the following workouts
remember i want you to start working out
along with me
in this video itself so go and get your
yoga mat and we will begin in the next
one minute
guys let's move into our first movement
for the day known as the jumping jacks
jumping jack's going to work on your
cardiovascular endurance and also going
to take your heart rate up
let's go
[Music]
as you're doing them make sure not
jumping too wide with your feet
nice and easy but keep going constantly
at a good pace
[Music]
don't stop the next few seconds
hands all the way up at the top to warm
your shoulders up
and to get your body warmed up
keep going guys don't stop
[Music]
all right guys and we are done with the
jumping jacks
we're going to begin our second movement
known as the leg raises now which is
going to entirely work on your lower
abdomen
along with your entire core as well guys
so let me show you
how to do them
lie down on your back keep your
upper body up eyes on the feet eyes on
your toes
and lift up and down
make sure you're keeping your lower back
straight if not you can always keep your
arms underneath
and then go for these leg raises
[Music]
got it guys now let's begin
[Music]
as you can see make sure you keep your
knees locked up
and keep your legs straight while you're
working on these leg raises
make sure to keep your upper abdomen
engaged as well
to get the best out of these movements
keep your core tight
and breathe in breathe out do not hold
your breath guys
and make sure you're doing it in the
best form possible
keep going do not stop
that's right guys nice work keep it up
only a few more seconds
i can already feel my lower abdomen
burning guys that's it nice work
[Music]
all right guys and we are done now my
lower core is already feeling that burn
and now time to move on to your third
movement known as the flutter kicks
flutter kicks are going to work on your
lower abdomen
and your hip flexors in the quads at the
same time shaping up your entire core
as well guys let's move into it and let
me show you
how it is done
you need to maintain the hollow hole
make sure your lower back is on the
ground eyes on the feet
and start kicking your legs up and down
flutter your legs keep going
got it guys now let's begin
these stutter kicks will really shape
out these lower abdomen of yours
and get them tight and strong in no time
especially after those leg raises i'm
sure you can already
feel a tightness on that lower abdomen
as you can see my lower abdomen is
getting tighter and tighter
and it's getting engaged completely with
these movements out here
hope you guys are feeling the same don't
forget to keep the form right
in all your movements keep going guys
let's not stop just a few more seconds
keep that low back straight core tight
shoulders up eyes on the feet
all right now we are finally done with
that movement
and we'll be moving on to our court
movement guys
that is the scissor kicks now scissor
kicks again
are gonna be really effective on that
lower abdomen
and you guys are already warmed up on
that part so now let's begin
and find out how it feels on that all
right guys
now let me show you how scissor kicks
are supposed to be done
lie down on your back eyes on the feet
legs lifted up
hands either under your glutes or you
can keep your lower back straight
you can keep your hands just right
beside your thighs
and then go for these scissors
chris cross chris
keep going
all right guys let's start your scissor
kicks now
as you're doing these scissor kicks make
sure you're feeling your inner thighs as
well
and keeping that whole legs engaged your
lower
abdomen will now start giving you that
nice
burn that you guys are looking for
especially after those leg raises
those flutter cakes and now especially
those scissor kicks
will definitely get that core worked up
guys
especially that lower abdomen will shape
up
in no time keep going don't stop
[Music]
all right now let's move into our fifth
movement
the feed of crunches these feed off
crunches
will now work on the upper abdomen
that has been engaged throughout this
while
but your lower abdomen is where you are
working out most
now you're going to keep that lower ab
engaged by keeping your feet
off the ground and moving on that upper
abdomen
to get that entire core worked out
your whole core will start shaping up as
you keep doing these movements
over time now let's begin
and let me show you how these feed off
punches are done
lie down on your back make sure the feet
is off
and hands back behind your head
breathe out up down breathe in
breathe out up make sure you're holding
it at the top
to get that entire core worked out your
upper abdomen
is moving your lower abdomen is engaged
the entire core
is getting worked out
guys i hope you got the movement feet
off crunches now time to get started
guys make sure you're squeezing that
upper abdomen
into that lower abdomen which is already
engaged
and getting the best out of these
movements hold it there for a second or
two
slowly release down bring yourself back
up again
hold that position keep that core tight
breathe in slowly relax get back down
breathe out squeeze that upper abdomen
into that lower abdomen now
and get that entire core worked out guys
now keep going try to get
engaged on your core in the best way
possible guys
keep moving
[Music]
all right guys and we are done with
those feed-off crunches
wow feels amazing
guys those crunches were intense before
we move into the next five movements
i want to tell you that the most
important thing while working on your
abs
is your form i want you to make sure
that you do
all these workouts in the proper form to
avoid
any injuries many people get excited in
a workout series and try to go as
many exercises in a very small amount of
time
but this is something that i want you to
take care of
make sure that you are doing these
workout in the right
form to avoid any injuries don't forget
to add this video into your playlist
and join me every day for the next 14
days to see real time changes
guys eat clean and fresh keep yourself
hydrated and get some good sleep
to make your six-pack visible let me
know in the comments how you found this
workout
all right guys now we'll move into the
sixth movement
out here full wipers let me show you
how it is done
[Music]
arms out in the t-shape next to the
right
don't let it touch the floor
and this is how it is supposed to be
done guys
you can always bend your knees if you're
not being able to go for these full
wipers
but i would suggest to get the best out
of these movements make sure
you're keeping your legs straight as
well
[Music]
all right as you're doing them now make
sure
you do not touch the ground with both
your feet keep them squeezed in towards
each other
and keep them off the ground make sure
you're squeezing the side abdomen as
well
and you're stretching it out flexing it
in
you can always bend your knees if you
need to
if you are tired with these full wipers
you can always go for these half wipers
but i would suggest you to keep going
for these full wipers
to get the best out of these movements
[Music]
all right guys now let's move into our
next movement
which is known as the plank knee to the
elbow
now this plank knee to the elbow is
going to work on
entire core and help you build up that
strength
on that six-pack ab of your skies and
bringing those knees to your elbows
will definitely make sure that you are
engaging those lower abs all the way to
the top guys
all right at least now let me show you
how to do our seventh movement
known as the plank hole knee to your
elbow
all right elbows right under your
shoulder
head looking forward make sure your
shoulders are not dropping down
pushing away from the ground palms
separated
looking straight up knees off the ground
hold that plank strong before you move
into your
knee to the end now squeeze that side
abdomen
along with your lower abs
get those obliques working
and this is how you are supposed to do
now let's begin guys
now keep going elbow to the knee
breathe out when you touch your elbows
to the knee and keep going keep that
core tight
elbows right under your shoulder keep
your head looking forward guys
make sure your hips are parallel to the
floor
and do not lift or drop your hips down
make sure you're maintaining
that neutral spine keep going keep your
palm separated
and load up that shoulder along with
your core entire core of yours
is gonna get that burn and you're gonna
definitely
shape up that cord in no time
and we are done now let's move into the
eighth one
known as the jumping climbers now this
movement especially is going to work on
that lower abdomen
with a bit of dynamic movement out here
and going to take your heart rate up as
well guys so
let me show you how it is done
firstly get on that high plank
make sure you're holding a solid high
plank even before you
start make sure your hips are parallel
to ground
head looking forward don't look down
guys don't look towards your toes
look up straight and knees in knees up
knees in knees up keep going
got it now let's begin
[Music]
all right guys make sure your plank
is very strong and solid while you're
doing these
jumping mountain climbers and if at any
time
you are feeling tired make sure you go
for those
mountain climbers with single leg coming
in and out
keep going and maintain the strong plank
hole
while you are jumping in and out
in and out to work on that lower abdomen
and the same time your entire core
[Music]
all right that was awesome guys now
we'll be moving on to the ninth movement
of our
day which is known as the alternate v
sit-ups these are going to work on your
entire core
along with these internal and your
external
obliques out here guys now let me show
you how to do this movement
and let's start this together
all right so that is how you go for
these movements
and now let's begin our workout now
all right guys as you can see try to
keep your shoulders
up and your legs up even before
you start the alternate v setup what
that's going to do
is make sure your lower abdomen and your
upper abdomen
is already engaged even before you start
these movements
and once you start them your obliques
internal and your external will
completely
get worked up along with your entire
core
you can always lie back down and come
back up and touch your toes
alternatively
but to get the best out of these
movements try to keep that shoulder up
and that legs up even before you start
the
alternative and try to maintain that
form
throughout that time
and all right we are done now
now before we move into the last
exercise i
invite you on to the cure fit app and
try out our cure fit
life here you can work out with
trainers like me who will guide you in
your journey
to your perfect body build up your
endurance or to reach out to your goals
if you download the app through the link
in the description
and comment first you will get a free
excess of
14 days all right athletes now let's
move into the final movement for the day
the tenth movement known as the hollow
hole
let me show you how it is done
[Music]
lie down the ground make sure you lift
that upper body up
shoulders off the floor and slowly
straighten that
leg up squeeze your armpits towards each
other
and hands on the thighs you can always
take them back
and scale up the movement or keep them
front
and hold tight
all right guys now let's begin the
movement
[Music]
all right guys as you are holding this
hollow plank make sure keeping your
entire body
tight and squeezed up and remember
it is the basic movement and the gateway
to most of the advanced core movements
out there
[Music]
get that form right and keep holding up
get stronger
[Music]
all right guys now we are done finally
all right that was intense i hope you
guys are feeling exactly the way i am
and even if you cannot maintain the same
pace as me
make sure you keep pushing harder guys
remember
that this is a two weeks challenge to
get your six-pack abs
and all i want to tell you is that you
come back and watch this video for the
next 14 days
after you do this challenge for the next
14 days and follow the right nutrition
trust me you will surely see some real
time changes in your abs
for those of you who are just starting
your six-pack journey
let me tell you things happen over time
and not
overnight well at the end of 14 days all
of you will notice a stronger core
but for all the beginners starting your
journey right now today
you will need to put in a little more
time and effort to see those six pack
abs
stay tuned to our cure food youtube
channel
like the video share it across with your
friends and family
save the video either in your watch
later or create a new personal playlist
please subscribe to our kyofit channel
if you haven't already
and hit the bell icon to never miss a
video from us
you
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