4 minute abs workouts

8/12/2019 4 Minute Abs Workouts

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© 2007 ELS Wellness, Inc. www.FatLossToGo.com 1

Ed Scow, NSCA-CPT, LMT author of Fat Loss To Go presents…

12 Days Of Fitness,

4 Minute Abs Workouts!!

Work your abs to the core in just 4 minutes!

For more great fat loss workouts designed for busy Super-Dads and Wonder-Moms that

can be done in 10 minutes a day, go to www.FatLossToGo.com




Medical Disclaimer:

The recommendations laid out in this eBook are not medical guidelines, but are the author’s

opinions and are to be used only for information and educational purposes. You must consultyour physician prior to starting this program or if you have any medical condition or injury thatcontraindicates physical activity.

If you are taking any medications or are on a special diet for any medical reason, you must speak

with your physician before starting any exercise program or eating plan, including Fat Loss ToGo.

Any exercise program poses inherent risks and the author urges the reader to take full

responsibility and know their limits. Prior to doing the exercises laid out in this program, youshould practice them and ensure that the equipment being used is safe and in proper working

order.

This manual is designed to provide information in regard to the subject matter covered. It isprovided with the understanding that the author is not rendering medical advice or other

medical/health services.

The author shall have neither liability nor responsibility to any person or entity with respect toany loss or damage caused or alleged to be caused directly or indirectly by the information

contained in this book.

If your physician or dietician recommends that you do not use the information laid out in Fat

Loss To Go, please contact me for a full refund.

http://www.fatlosstogo.com/




About the Author:

Hi, my name is Ed Scow and I’m a busy business owner, personal trainer,massage therapist, and most importantly, a husband and proud dad to a

beautiful daughter.

Not too long ago, I found myself in the situation many parents findthemselves in and that was that I was having trouble finding time to fit in

my normal workouts. My business was taking off and I had just beenblessed with my first child, Maren.

Not only that, but my wife, Andrea, wanted to get her pre-pregnancy body

back after our daughter Maren was born.

I needed to figure out something not onlyfor myself, but for my wife, that would

allow for quick fat loss workouts thatdidn’t require trips to the gym.

There was no way that either Andrea nor myself were going to

miss out on all the new experiences having a child brought andmy business was not going to slow down anytime soon.

The program that was born is called Fat Loss To Go and it was

designed specifically for busy Super-Dads and Wonder-Moms,who otherwise don’t have time to make it to the gym to fit in

effective fat fighting workouts.

My take is that all parents are superheroes and I want you tolook like the superhero that you are. It’s time to stop making

excuses and get the body you want…that you deserve!

All the workouts found in Fat Loss To Go can be done in 10 minutes a day, 5 days a week, allwithout leaving the comfort of your own home. No more wasted trips to the gym, no more long,

boring cardio, no more excuses.

My websites include:

www.FatLossToGo.com – The Fat Loss To Go program is an effective, time efficient fat lossprogram that can be done in the comfort of your own home in as little as 15 minutes per day. No

longer can you say “I don’t have time to workout.”

www.FitDadSays.com - Ed’s blog that features fat loss, fitness, and general health and wellnesstips each day, as well as the opportunity to follow along with Ed’s workouts.





http://www.fitdadsays.com/








Workout Guidelines

1. These Workouts are meant to be done after your normal workout.

a. These workouts are great additions to your interval training cardio sessions. After

you’re done with your interval training, perform one of these 4 minute abs workouts andyou’ll send your fat burning even higher than it already is!

2. There are different workouts in each category, and you can pick whichever one you like. Just be

sure to mix it up from workout to workout so you’re not constantly using the same routine.

3. These workouts are meant to be done in a circuit format, unless otherwise noted.

a. After completing one set of the first exercise, move immediately on to the next

exercise, etc. until 1 set of each exercises is done.b. Rest for 10-20 seconds between circuits.

c. Do as many circuits possible in 4 minutes.

4. When you begin every exercise, make sure you brace your abdominals.

a. Make sure you contract your abdominals hard on each repetition…don’t just go through

the motions!

5. Perform every repetition in a slow and controlled manner. In other words, do not speed through

the exercise while letting gravity do the work rather than your muscles – this will make theexercise largely useless.

a. If it helps, use a 2-0-1 tempo. Meaning that you lower the weight for a slow count of 2,pause, then raise the weight for a count of 1. Do this until it becomes second nature that

you go slow and under control

6. Some of these exercises are advanced so be careful.

a. If you have trouble with an exercise that is a little too advanced for where you’re at – use

a beginner, or intermediate, version of that exercise (i.e. – rather than a “Jack Knife”, doa reverse crunch)

7. The exercise pictures and descriptions are located at the end of this eBook along with a little moreinfo about the author.




Timed Abs Circuits

Workout #1

ExerciseReps

(Goal)Wt. Used

1A) Renegade Row & 1B) Mt. Climber & 1C) Reverse Plank & 1C) Mt. Climber

30 sec30 sec

30 sec30 sec

Workout #2

ExerciseReps

(Goal)Wt. Used

1A) Spiderman Push-up & 1B) 1-Arm DB Swing & 1C) 1-Leg Plank

30 sec30 sec

30 sec

Workout #3

ExerciseReps

(Goal)Wt. Used

1A) DB Swing & 1B) Reverse Plank & 1C) DB Swing & 1D) 1-Leg Plank

30 sec30 sec

30 sec30 sec

Workout #4

ExerciseReps

(Goal)Wt. Used

1A) Tube Chop & 1B) Push-Up Plank & 1C) Tube Chop & 1D) Mountain Climber

30 sec

30 sec30 sec

30 sec

Workout #5

ExerciseReps

(Goal)Wt. Used

1A) Renegade Row & 1B) Plank Extension & 1C) Renegade Row & 1D) Mt. Climbers

30 sec

30 sec30 sec

30 sec




“Tabata Style” 4 Minute Abs Workouts

~Perform each exercise for 20 seconds, then rest 10 seconds, then perform the next exercise

for 20 seconds, rest 10 seconds, etc. until 4 minutes is up .

Workout #1

ExerciseReps

(Goal)Wt. Used

1A) DB Swing &

1B) Plank Extension

20 secRest 10 sec

20 secRest 10 sec

Workout #2

ExerciseReps

(Goal)Wt. Used

1A) Renegade Row &

1B) Reverse Plank

20 sec

Rest 10 sec20 sec

Rest 10 sec

Workout #3

ExerciseReps

(Goal) Wt. Used

1A) 1-Arm DB Swing &

1B) 1-Leg Plank

20 sec

Rest 10 sec20 sec

Rest 10 sec

Workout #4

ExerciseReps

(Goal)Wt. Used

1A) Mt. Climbers &

1B) DB Swing

20 sec

Rest 10 sec20 secRest 10 sec




Exercise Pictures and Descriptions

Chop

1) Hold medicine ball with your arms extended overhead.

2) In one continuous motion bring the ball down in front of you like you are chopping wood.3) Explosively return to starting position and repeat. Make sure you start the squattingmovement from your hips by pushing your butt out and keeping your weight on your heels.4) Exercise should be one continuous movement…no pausing at top or bottom.

Renegade Row

1) Lie face down with hands straight down from your shoulders holding 2 DB’s.

2) Place hands a slightly wider than shoulder width, and feet should be wider than hip widthwith toes on floor.

3) Extend the elbows and raise the body off the floor.4) Raise 1 DB off the floor in a rowing motion.

5) Pause at the top, then return to the starting position.6) Then repeat with opposite arm. Alternate arms until all reps are completed.




Mountain Climbers

1) Start by getting in a push-up position.2) Keeping your body parallel to ground drive your knee up toward your chest while flexing the

abdominals.

3) Return that leg to the starting position and repeat with opposite leg. Repeat back and forth.4) Repeat this movement for the required number of seconds.

DB Swing

1) Hold one DB between your legs in a squatted position with both hands.

2) Swing the DB backwards and then forcefully swing the DB forward to chest level whilestanding up. Your arms should be kept straight and the movement should be fast and explosive

while flexing your glutes3) Return to starting position and repeat

4) You should not feel a lot of tension in the shoulders, the swing should be from the momentumof standing up.




1-Arm DB Swing

1) Hold one DB between your legs in a squatted position with 1 hand.2) Swing the DB backwards and then forcefully swing the DB forward to chest level while

standing up. Your arms should be kept straight and the movement should be fast and explosive

while flexing your glutes3) Return to starting position and repeat.4) After you have completed all reps with one arm, switch to opposite arm and repeat.

5) You should not feel a lot of tension in the shoulders, the swing should be from the momentumof standing up.

Tube Chop

1) Anchor the tubes above head level and hold handles with your arms extended over your head.

2) In one continuous motion bring the tubes down in front of you like you are chopping wood.

3) Explosively return to starting position and repeat.4) Exercise should be one continuous movement…no pausing at top or bottom.




Spiderman Push-up1) Lie face down with hands straight down from your shoulders.

2) Place hands a couple inches narrower than shoulder width, and feet should be at hip widthwith toes on floor. To make it harder, bring your feet together and to make it easier, spread your

feet wider.

3) Extend the elbows and raise the body off the floor.4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. (the lower thebetter)

5) While lowering your body, bend one knee and bring it toward the same side’s elbow.6) Return to the start position by extending at the elbows and pushing the body up and bringing

your leg back to the starting position.7) Repeat with the opposite leg.

8) Remember to keep the head and trunk stabilized in a neutral position by keeping theabdominal and back muscles tight.

Plank

1) Lie face down on the floor and place your forearms on the ground

2) Raise your body off the floor so that only your forearms and toes are on the floor. Your bodyshould be in a straight line, no sagging at the stomach or sticking the butt in the air.

3) Hold this position for the required time.




Reverse Plank

1) Sit down on the floor, and place your hands on the ground beside you2) Raise your butt off the floor so that only your hands and toes are on the floor. Your body

should be in a straight line from head to toe, no sagging at the stomach or sticking the butt in theair. Keep your head back so you’re looking at the ceiling…don’t bend your neck forward.


1-Leg Plank

1) Lie face down on the floor and place your forearms on the ground2) Raise your body off the floor so that only your forearms and toes are on the floor. Now raise

one foot off the floor, while keeping that leg straight. Your body should be in a straight line, nosagging at the stomach or sticking the butt in the air.


Push-up Plank

1) Lie face down on the floor and place your hands on the ground

2) Raise your body off the floor so that only your hands and toes are on the floor. Your bodyshould be in a straight line, no sagging at the stomach or sticking the butt in the air. This is the

top push-up position, also..duh!3) Hold this position for the required time.




Plank Extension

1) Lie face down on the floor and place your forearms on the ground2) Raise your body off the floor so that only your forearms and KNEES are on the floor. Your

body should be in a straight line from butt to head, no sagging at the stomach or sticking the buttin the air.

3) While keeping your stomach tight, extend one arm straight out in front of you. Make surethat you do NOT rock from side to side, but that your torso remains as stable as possible. This

exercise will be worthless if you rock from side to side or go too fast.4) Hold your arm out in front of you for 2 counts, then return to starting position and repeat with

opposite arm.3) Alternate back and forth until all repetitions are done or your time is up.

4 minute abs workouts

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