10 DAY AB CHALLENGE WITH TEAM USA ATHLETE CHARI HAWKINS - DAY 5

Summary

In 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

00:00

🏋️‍♀️ 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.

05:01

💪 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.

10:07

🧘‍♀️ 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.

Keywords

💡ABS

ABS stands for 'Abdominal Muscles,' which are the core muscles of the body, including the rectus abdominis, obliques, and transverse abdominis. In the context of the video, ABS refers to the focus of the fitness challenge, which is to strengthen and tone these muscles through a series of exercises. The script mentions a '10-day challenge of ABS,' indicating that the video is part of a larger series aimed at improving core strength.

💡Challenge

In the video, 'challenge' refers to the physical exercises and routines designed to push the participants' limits and improve their fitness levels. The script mentions a '10-day challenge,' which is a structured program to help viewers build their abdominal muscles through a series of progressively difficult exercises, aiming to test and enhance their endurance and strength.

💡Planking

Planking is a core-strengthening exercise that involves holding one's body in a position similar to a push-up, but with the forearms on the ground. The script discusses various types of planking, including 'regular prone,' 'side plank,' and 'back plank,' which are different variations of the plank exercise designed to target different muscles within the core and improve overall stability and strength.

💡Sore

The term 'sore' in the video script refers to the muscle fatigue and discomfort that participants may experience as a result of the intense physical activity. It is mentioned to acknowledge that the exercises are challenging and that feeling sore is a normal part of the process, indicating that the muscles are being worked effectively.

💡Core

The 'core' refers to the central group of muscles in the body, which provide support and stability. The script emphasizes the importance of engaging the core during the exercises, as it is the primary focus area for this fitness challenge. Engaging the core is crucial for maintaining proper form and ensuring that the targeted muscles are being worked effectively.

💡Hips

In the context of the video, 'hips' refers to the hip muscles and the pelvic region, which play a significant role in many exercises, particularly those that involve the core. The script advises participants to 'keep your hips nice and tire' and 'tilt your hips up,' which are instructions to ensure proper form and alignment during the planking exercises, helping to target the correct muscles and prevent injury.

💡Breathing

Breathing is a crucial aspect of exercise, as it helps to regulate the body's response to physical exertion and can enhance performance. The script reminds participants to 'breathe through' the exercises, emphasizing the importance of maintaining proper breathing techniques to ensure that the body has enough oxygen and to help manage the intensity of the workout.

💡Duration

Duration in the video refers to the length of time participants are expected to hold each exercise position. The script outlines a progression from 'thirty seconds' to 'forty-five seconds' and finally to 'a minute' for each set of exercises. This gradual increase in duration is designed to build strength and endurance over the course of the challenge.

💡Balance

Balance is mentioned in the script as an important aspect of performing the exercises correctly. It is particularly relevant when the instructor suggests 'relaxing the head' to help maintain balance during the back plank. Proper balance is essential for preventing falls and injuries and for ensuring that the exercises are effective in targeting the intended muscle groups.

💡Progression

Progression in the video refers to the gradual increase in the intensity or difficulty of the exercises over time. The script outlines a progression from shorter to longer holds, indicating that the challenge is designed to help participants build strength and endurance. This is a common approach in fitness training, allowing the body to adapt and improve over time.

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