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10 Minute Abdominal Terror Workout by Dr. Kareem F. Samhouri

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10 Minute Abdominal Terror Workout by Dr. Kareem F. Samhouri

Post  Admin on Sat 10 Sep 2011 - 8:33

10 Minute Abdominal Terror Workout

---------------------------------------------------------------------- |
written by Dr. Kareem F. Samhouri

Do You Want A Killer Ab Workout? Let Me Introduce You To The ’10 Minute Terror Workout’

Okay, so I’m going to get straight to the point: When I do an ‘ab workout,’ I do it quickly... and intensely!

That’s the most important feature, so before you go any further, I’d like you to take a moment to reflect on any one thing that will absolutely get you charged. Concentrate. Focus. Really let it sink in.

Okay, now that you have the correct mindset, I’m about to share a killer ab routine with you that is sure to get you spectacular results. The best part is that you only have to add 10 minutes a day to your exercise routine for guaranteed results.

The 10 Minute Terror Workout:

10 minutes, 5 exercises (repeat twice)

50 seconds work: 10 seconds rest.

Triple Squat to Squat Jump:

• spread your feet about shoulder-width apart (toe out slightly if this is the way you walk)

• squat down and back as if you were squatting with your pants down in a dirty public restroom (butt back, weight in your heels, tummy tight)

• stand tall through your glutes (hint - don’t do all the work with your quads)

• repeat without resting at the top

• on 3rd repetition, leap into the air from the down position while squeezing your glutes

• cushion your landing by bending your knees and absorbing your impact

• repeat entire process until fatigue or desired time frame.

Push Up Superset (go to knees if this is too hard with knees up; keep diagonal position):

• assume diamond (tricep) push up position by placing hands close to one another, directly under the center of your chest

• squeeze shoulderblades lightly together and down while tightening your tummy

• perform push up while maintaining a flat back (neutral spine position)

• at the top, switch hand position to shoulder-width while maintaining upright push up position and repeat

• at the top, switch to wide grip push up position (as wide as you can go) and repeat

• all 3 push ups = 1 repetition. Repeat for desired time frame or until fatigue.

Single Leg Bridge (round 1 = left leg straight; round 2 = right leg straight):

• lay on your back with your knees bent and right foot flat on the floor



• straighten left leg and raise it in the air to the height of opposite knee

• maintaining this position, squeeze glutes and raise your bottom off the floor (hint - your left leg shouldn’t go flying in the air, nor should your pelvis rotate or drop)

• return to the floor slowly and repeat

• repeat for desired time frame or until fatigue

Tband Fast Rows:

• wrap green, blue or black band around any surrounding pole (or double-knot it and close it into a door for stability)

• grab one end in each hand, squat down 1/4 the way, tummy tight

• begin rowing with light tension in your shoulder blades the entire time and upright posture (hint - you shouldn’t be ‘hunching up’ your shoulders)

• row as fast as possible for desired time frame or until fatigue.

Spider Plank:

• assume plank position (push up position on forearms instead of hands)

• keep light and symmetrical tension in your abs and glutes to stabilize your low back

• maintain light tension between your shoulder blades (hint - keep your upper back flat by ‘sinking it in’)

• from this position, slowly bring your right knee to your right elbow while balancing in your left foot and both forearms

• repeat with opposite side and begin alternating until fatigue or for desired time frame.

Phew! That’s it. I’m serious, get crazy with this. I really want you to digg deep, find an intensity that’s greater than anything you’ve previously experienced, and go nuts!

If this doesn’t look like an ab routine, there’s a good reason. Ab routines don’t work nearly as well as whole body, intense exercise when it comes to getting six pack abs.
FREE DOWNLOAD OF THIS POST FOR YOUR REFERENCE AVAILABLE BELOW.
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thanks

Post  dragueur.charmeur.1 on Sat 10 Aug 2013 - 15:37

thanks

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Attachemnets

Post  dragueur.charmeur.1 on Sat 10 Aug 2013 - 15:39

please i don't have permission to download the attachments can you help me

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Re: dragueur.charmeur.1

Post  Admin on Sat 10 Aug 2013 - 15:48

We have been experiencing difficulties of late with some downloads.
The attachment you are after is simply a downloadable version of the workout outlined.
You can copy and past it to your own text document files to keep for your own use.
we apologise for the inconvenience and are working on correcting the problem.

Regards
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Re: 10 Minute Abdominal Terror Workout by Dr. Kareem F. Samhouri

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