GET ABS IN 2 WEEKS CHALLENGE | How To Get Six Pack Abs | 6 Pack Abs Workout | Cult Fit | CureFit

Summary

Welcome 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

00:00

🏋️‍♂️ 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.

05:03

🏃‍♂️ 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.

10:05

🤸‍♂️ 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.

15:08

🔄 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.

20:10

🎉 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.

Keywords

💡Abs

Abs stands for 'abdominals' and refers to the muscles in the abdominal region, which include the rectus abdominis, obliques, and transverse abdominis. In the context of the video, 'abs' is used to describe the fitness goal of developing a toned and defined abdominal area, often represented by the sought-after 'six-pack' appearance. The video aims to guide viewers through a two-week challenge to strengthen and reveal these muscles through targeted exercises.

💡Six-pack abs

The term 'six-pack abs' is a colloquial expression referring to the visible, well-defined muscles on the anterior wall of the abdomen that resemble a six-pack. It is a common fitness goal and symbolizes a high level of physical fitness and dedication to core training. The video promises to help viewers embark on a journey to achieve this appearance through a two-week challenge.

💡Workout

A 'workout' is a period of physical exercise, often structured and focused on specific goals such as building muscle, increasing cardiovascular fitness, or improving flexibility. The video script outlines a series of exercises designed to work the abdominal muscles, emphasizing the importance of proper form and consistency over the two-week challenge.

💡Jumping jacks

Jumping jacks are a form of calisthenics that involve jumping to a position with the legs spread wide while simultaneously raising the arms overhead, and then returning to a position with the feet together and arms at the sides. In the video, jumping jacks are used as a warm-up exercise to increase heart rate and warm up the body for the subsequent abdominal exercises.

💡Leg raises

Leg raises are an exercise targeting the lower abdominal muscles. The individual lies on their back and lifts their legs up and down while keeping the lower back flat on the ground. In the script, leg raises are one of the exercises handpicked to work wonders for the viewers' abs, emphasizing the importance of form to engage the core effectively.

💡Flutter kicks

Flutter kicks are an exercise that involves lying on the back with the lower back pressed into the ground and rapidly moving the legs up and down in a 'kicking' motion. The script mentions flutter kicks as a movement that works the lower abdomen and hip flexors, shaping up the entire core area.

💡Scissor kicks

Scissor kicks are an exercise where the legs are lifted and moved in a criss-cross pattern while lying on the back. This movement is designed to work the lower abdomen and engage the inner thighs. The script describes scissor kicks as an effective exercise for warming up the lower abdomen and getting the core worked up.

💡Crunches

Crunches are a common abdominal exercise where the individual lies on their back and curls their upper body towards their knees, engaging the abdominal muscles. The script refers to 'feed-off crunches' as a specific type of crunch that works the upper abdomen while keeping the lower abs engaged, contributing to the overall core workout.

💡Planks

A plank is an isometric core strength exercise that involves maintaining a challenging position with the body in a straight line from head to heels. The script mentions 'plank knee to elbow' and 'jumping climbers' as variations of the plank that engage the entire core and lower abdomen, emphasizing the importance of a strong plank for effective core training.

💡Nutrition

Nutrition refers to the process of consuming and utilizing foods for growth, maintenance of body tissues, and energy. In the context of the video, proper nutrition is highlighted as a critical component of achieving six-pack abs, alongside the two-week workout challenge. The script suggests that eating clean, staying hydrated, and getting good sleep are essential for making the six-pack visible.

💡Hollow hold

The hollow hold, also known as the vacuum hold, is an advanced core exercise that involves lying on the back and lifting the upper body and legs while keeping the abdominal muscles contracted to create a 'hollow' space in the abdominal cavity. The script describes the hollow hold as a basic movement and a gateway to more advanced core exercises, emphasizing its importance for building a strong core.

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

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