10 DAY AB CHALLENGE WITH TEAM USA ATHLETE CHARI HAWKINS - DAY 5
Summary
TLDRIn this fitness video, the host motivates viewers to complete day five of a 10-day ABS challenge. The session focuses on four types of planks, starting with 30-second holds and gradually increasing to one minute. The host encourages maintaining proper form, offers tips for balance, and provides a 30-second break between rounds. The video aims to build core strength and endurance, with the host's energetic guidance keeping participants engaged and motivated throughout the workout.
Takeaways
- 🔥 The video is part of a 10-day challenge focusing on abdominal (ABS) exercises.
- 💪 The host acknowledges that participants might be feeling sore, which is a sign of the effectiveness of the challenge.
- 🧍♀️ The workout includes a series of planks, starting with a regular prone plank and progressing to more challenging variations.
- 🕒 Each plank exercise begins with a 30-second hold, increasing to 45 seconds, and finally holding for a full minute.
- 🤸♂️ Viewers are encouraged to switch sides during the plank to ensure a balanced workout and to challenge both sides of the core.
- 🤔 The host suggests that one side might feel easier than the other, which could indicate a stronger side.
- 👀 It's recommended to keep the hips high and the core engaged, with the option to relax the head back for balance.
- 📈 The difficulty of the workout increases progressively, with each round adding more time to the plank holds.
- 🧘♀️ Mental preparation is emphasized, with the host suggesting strategies to cope with the challenge, such as focusing on the quick passage of time.
- 🌟 The host motivates participants by reminding them of their commitment and the benefits of completing the challenge.
- 🙌 The video concludes with a celebration of the participants' achievements and an encouragement to continue the challenge.
Q & A
What is the main focus of the 10-day challenge described in the script?
-The main focus of the 10-day challenge is on strengthening the abdominal muscles (ABS) through a series of exercises.
What types of planking are included in the challenge?
-The challenge includes four different types of planking: regular prone, side plank, opposite side plank, and straight back plank.
How long are the initial plank holds in the challenge?
-The initial plank holds start at thirty seconds and gradually increase to forty-five seconds and then a minute.
What advice is given for participants who find the challenge overwhelming?
-If participants find the challenge overwhelming, they are advised to put their head back and to breathe through the exercises.
What is suggested if someone wants to add difficulty to the side planks?
-To add difficulty to the side planks, participants are suggested to put a leg up or an arm up.
What is the purpose of relaxing the head during the back prone plank?
-Relaxing the head during the back prone plank helps to keep the glutes down and can assist in maintaining balance.
How does the instructor motivate participants to complete the challenge?
-The instructor motivates participants by reminding them of the quick passage of time, encouraging them to focus, and expressing confidence in their ability to complete the exercises.
What is the significance of the 30-second break mentioned in the script?
-The 30-second break is meant to allow participants to mentally prepare for the more challenging minute-long holds in the final round of the exercise.
What is the instructor's strategy for participants to cope with the pain during the challenge?
-The instructor suggests participants to think about how quickly time passes and to consider the pain as something that doesn't exist, similar to the mindset of Buddhist monks.
How does the instructor conclude the challenge?
-The instructor concludes the challenge by congratulating participants for their effort, emphasizing the sense of accomplishment, and reminding them to stretch out their core and arms.
Outlines
🏋️♀️ Day Five Abs Challenge: Planking Series
The speaker is back for the fifth day of a 10-day abs challenge, acknowledging that participants might be feeling sore. They introduce a planking series, explaining that they will perform four different types of planks: a regular prone, one side plank, the other side plank, and finishing with a back prone. The session starts with 30-second holds, progressing to 45 seconds, and ending with a minute hold. The speaker encourages participants to breathe through the exercises and offers tips to manage the challenge, such as relaxing the head for balance. They also discuss the possibility of one side feeling easier than the other and the importance of maintaining form and engagement throughout the series.
💪 Incremental Progression and Mental Strategies
The speaker guides participants through the second round of the planking series, where the duration of the planks is increased by 15 seconds. They emphasize the importance of maintaining proper form, engaging the core, and using mental strategies to cope with the challenge. The speaker encourages participants to think positively, reminding them that they can do anything for a short period and to visualize the quick passage of time, as during a favorite TV show. They also suggest physical adjustments for comfort, such as dropping the head or squeezing the glutes for additional engagement, and prepare participants for the final, more challenging round.
🧘♀️ Final Round: Mental and Physical Resilience
In the final paragraph, the speaker motivates participants for the last round of the workout, focusing on mental resilience and the power of the mind over perceived pain. They suggest a mental technique similar to that used by Buddhist monks, where one acknowledges pain but then lets it go, maintaining focus and form. The speaker provides a countdown and encourages participants to hold the plank for the full minute, offering modifications for those who need them. They celebrate the completion of the challenge, highlighting the sense of achievement and the strength gained through perseverance, and express gratitude for the shared journey.
Mindmap
Keywords
💡ABS
💡Challenge
💡Planking
💡Sore
💡Core
💡Hips
💡Breathing
💡Duration
💡Balance
💡Progression
Highlights
Day five of a 10-day ABS challenge is underway, with participants expected to feel soreness.
Introduction to a planking series, emphasizing the importance of challenges for progress.
Explanation of the four types of planking exercises to be performed: regular prone, side plank, opposite side plank, and straight back.
Instruction to start with a regular prone plank, holding for thirty seconds.
Advice on how to modify the plank by lifting a leg or an arm for added difficulty.
Transition to side plank with a reminder to switch sides after ten seconds.
Observation that one side of the plank may feel easier than the other, suggesting it could be the stronger side.
Transition to back prone plank with a tip to relax the head for balance.
Incremental increase in plank duration from thirty seconds to forty-five seconds.
Encouragement to maintain form and engage the core during the front plank.
Mental preparation for the final round of planks, which include one-minute holds.
Tip to keep the hips tilted during the plank to maintain proper form.
Motivational speech to help participants push through the final thirty seconds of each exercise.
Final round begins with a one-minute front plank, emphasizing commitment and mental strength.
Offer of a modified plank for those who need to reduce shoulder pressure.
Final one-minute side plank with a reminder to keep the hips up and maintain form.
Completion of the challenge with a back plank, described as the 'funnest one'.
Celebration of the challenge's completion, highlighting the sense of achievement.
Emphasis on stretching after the workout, especially the core and arms.
Expression of pride in the participants for completing the challenge.
Transcripts
what's up you guys we are back for day
five we are halfway done through our 10
day challenge of ABS and honestly I know
you guys are feeling a really sore and
that's what we want because these are
challenges and so let's just keep
getting these ABS and before I get
rambling let's just get right into it so
we're gonna do another planking series
because honestly I had so much fun with
the last one and I feel like I got a lot
of good feedback so let's do another one
I'm gonna explain to you we're gonna do
four different types of planking and
I'll explain to you exactly what we're
doing so we're gonna start off with just
a regular prone nice and easy
then we're gonna do one side and then
we'll switch to the other side and then
we're gonna finish off straight back and
if you feel like it's getting a little
overwhelming feel free to put your head
back
okay so let's just get right into this
we're gonna do thirty seconds for each
hold and then we're going to add until
forty five and then we're gonna finish
off with a minute so it's gonna go by
really quickly but it's gonna be
challenging so make sure that you just
breathe through it and I know you can do
it I know I can do it so let's do it
alright we're gonna give ourselves five
seconds and then let's get started three
two one
alright here we go so this one's just
gonna go by super quickly I honestly
think that these planks in this first
round are gonna fly by so just nice and
easy holds try to keep your core nice
and tight and just breathe through focus
up we have about 10 seconds until we're
switching and you can choose whatever
side you want to go first three two one
and let's switch so there are many ways
you can do these I would just suggest
especially if you are feeling it to just
stay nice and even here you can always
add a little bit of difficulty by
putting a leg up or an arm up up to you
we are going to get switching again in
ten seconds so nice and easy you're
actually probably gonna find out that
one side is easier than the next and
we're ready to switch and one side is
gonna go by a lot quicker than the other
one I don't know why that is it's just
something that I've always noticed and
I've asked my teammates and I feel like
they've noticed it as well but maybe
that's to the side that is stronger we
don't know so we got another ten seconds
and then we're gonna go into a back
prone I try to keep your hips nice and
tire you're gonna try to feel them
loosening just nice and high and switch
and we're gonna go into back prone now
and I like to relax my head cuz it helps
me keep my my glutes down you can always
bring it up if you feel like that's a
little weird but whenever I feel like I
need a break for some reason it just
helps me keep my balance a lot better
all right we have ten seconds and then
we're already on to Round two see it
wasn't that so quick all we're gonna be
doing is adding 15 seconds to this nest
next set so here we go let's switch now
we're in front plank try to keep that
booty up a lot of times we try to lower
it and sometimes we want to make it too
high just keep it nice nice and even so
that you're feeling that core engage
you're also gonna feel it obviously in
your shoulders but make sure you're
breathing through I felt like I'm trying
to talk through but just stay focused
stay breathing and you know what we have
only 15 seconds left through this first
set I really do feel like this is gonna
go by so quickly the last that's
definitely gonna be the trickiest so I'm
gonna give us a like about thirty
Seconds to break before we go into the
last set all right you ready for the
next one ready go but we're gonna do
this one straight through so we're gonna
go side to side and then prone on the
back and then we'll take a 30-second
break just to kind of mentally prepare
for those minutes now something that I
used to do is I used to get
back and tilt my hips up try to keep
your hips tilted so that your hips are
facing straight look at that we are
already thirty seconds in we only have
15 more seconds and then we're switching
you're gonna be feeling this but I know
you can do it just keep holding and five
seconds three two one and go ahead and
switch right away it's always a nice
feeling when you're switching to the
other side because the other side is
kind of burning and you're like yeah but
then you switch you you're like okay I
got this think how quick thirty seconds
went by literally we're adding 15
seconds it's like nothing right you
should be filling in your arms which is
good like who doesn't want an arm
workout while we're working our core as
well that's so great
look at us we are already 30 seconds in
and we are getting ready for that last
15 make sure you just stay nice and
steady you can do it honestly it's easy
just say that's yourself it's easy and 2
1 and switch look at us nice and tall
and up you should be feeling this in
your back and in your shoulders you guys
we literally only have one more round
and then we're done isn't that crazy it
went by so quick but look we got so much
work done and it just like went by so
quickly we're almost there we're just
about we have about 20 seconds left we
got this feel for you to put your head
down if you need the extra balance also
you can always squeeze your gluts for
just a little bit more of a workout and
we have 5 4 3 2 1 and we're gonna take a
break for just 30 seconds go feel free
to stretch out I'm gonna stretch out my
shoulders we're gonna have we're almost
done you guys like seriously now is the
time to just concentrate I want you to
try your very best to stay up on every
single one of these
we have four more in ten seconds we're
gonna start commit to these four four
workouts for you can do anything for
four minutes alright okay here we go
we've started we've committed you've
already committed to doing it you're
going to hold this okay
you've got this I feel like think about
the things that win minutes go by so
quickly think about when you're watching
your favorite TV show or if you're on in
my instance like when you're doing
intervals and note that break how
quickly those minutes go by think about
that and just think like huh like minute
is really not that long in fact we're
already 30 seconds in what it's like we
can do anything it's like one step at a
time one second at a time and you get
there the minute is always gonna come
around that's the thing is this minute
it's almost here and it's always gonna
be here so you have a choice can you be
up on this plank for that minute or are
you gonna give up and that's up to you
alright three two one ding we just did
the first one of our last set and we
went all the way up on one up for one
minute now I'm gonna just stretch out my
shoulder that's what I'm doing there and
then I'll bring it back if you feel like
this is a little too much for you but
you want to stay up go ahead and put
your your hand down onto your wrist
it'll take a little bit of pressure off
your shoulder but you're still gonna get
that core work where we are oh my
goodness you guys we have 30 seconds
we're almost there
we have two more exercises after that
and then we're done okay you can do it I
know you're feeling it I know you're
feeling it but you can do it I know you
feel this pain I feel it too
we're in this together okay I know I
sound like I've got it all figured out
but I can feel this too but we're almost
there because we're ten seconds away can
you all this for 10 seconds for me
honestly if you can hold this for eight
seconds I'll give you a 15-second break
before I do our last two all right three
- 115 seconds calm yourself gather it
we're gonna do the other arm and then
think about how easy that back plank is
okay we can do this I know we can we
have five seconds and then we're gonna
get started okay one minute you can do
this all right let's go we can do this
nice and easy
feel free to stretch out your shoulder
if you need to honestly you guys I feel
like honestly we're on the downhill
right now don't you feel that like this
is the moment where we're like dang we
did that like like I did that you did
that we're on the heart we're on the
easiest part we got one more arm we're
gonna hold it for the full minute
in fact we've only got 30 seconds we're
gonna hold it for this full 30 seconds
and then we've got back plank backplates
the funnest one imagine if we would have
started back link we had to finish with
front plank ever like that'd be hard but
we already finished the front plank so
we don't have to worry about that all
right you guys you can do anything for
10 seconds and that's how long we've got
yeah we've got this 5 4 3 2 1
oh yeah switch it to the last one last
one best one you're gonna fill this one
in your shoulders a little bit in your
back but don't even like honestly you
know what something I feel like Buddhist
monks they think that pain doesn't exist
right so whenever they're feeling pain
they're like what is pain it doesn't
exist they close their eyes and they let
the pain completely go and that's what I
need you to do for this all right
especially because we only have 30
seconds left feel free to drop your head
if you need to but I want you to keep
your butt up do not let it drop keep it
up this is our last workout and you've
done everything else and we only have 15
seconds left oh my goodness you guys are
killing this we've got this we're gonna
be so strong we already are strong look
what we just did
three-two-one come down you guys good
job
oh yeah so make sure that you are
stretching out your core make sure
you're stretching out your arms you're
gonna fill these ones in your shoulders
tomorrow okay I'm seriously so staying
proud of you guys I know that that was
challenging but look what you did you
you came here you clicked on this link
you decided you were gonna do the
challenge and you did it I'm it's that
what an amazing feeling and man I love
going on these journeys with you thank
you so much for joining me and we're
back at it tomorrow
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