Month: March 2022

In today’s video Show Up Fitness teaches you everything about the OPT model and how to pass NASM in April 2022. Learn all the phases of the OPT model, get a tutor and pass this ASAP.
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CSCS PREP: STUDY GUIDE to pass CSCS within 60-days. We have bi-weekly zoom classes that help you understand the CSCS material, ask questions and learn how to become a strength coach. We have DPT’s, Trainers and all sorts of fitness professionals taking our classes!
NASM / ACE study guide. With 40-pages of chapter breakdown and test questions, you will become a certified personal trainer within 60-days. We’ve helped over 2,000 become certified personal trainers.
THE BOOK: How To Become A Successful Personal Trainer. With interviews from top trainers and strength coaches: Bret Contreras, Brett Bartholomew, Tony Gentilcore, Meghan Callaway, Erica Sutter, Marc Megna, Jordan Syatt, and many more!
Show Up Fitness Internship IN-PERSON: If you want to become a successful personal trainer, you need to SHOW UP to one of our 2-month internships programs in San Diego, Los Angeles, or Austin. You’ll workout daily, learn anatomy & how to program, work with fitness professionals, shadow personal training sessions, and gain supervised experience.
Show Up Fitness Internship ONLINE: Become a personal trainer ANYWHERE in the world with Show Up Fitness ONLINE internship. Learn how to program, anatomy, nutrition, how to grow your social media and be able to ask questions to fitness professionals.
Show Up Fitness Internship WEEKEND SEMINARS: 2-day seminars all around the world teaching you how to program and train clients to build your confidence. You’ll learn more in 2-days than ANY certification. 2022 schedule: Philadelphia, Austin, New York Los Angeles, San Diego, Oakland, Miami, Chicago & London.
1-1 private Personal Training in Santa Monica, La Jolla, West Hollywood and Austin Texas. Work with the world’s best trainers privately at our boutique gyms.
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Learn more ABOUT SHOW UP FITNESS & CHRIS HITCHKO: Chris Hitchko BS Kinesiology, CSCS, Teacher of trainers at Show Up Fitness (13 years total, 7 at National Personal Training Institute and 6-years at Show Up Fitness Personal Training Internship.) Show Up Fitness has private personal training studios in West Hollywood, Santa Monica, San Diego. California & Austin Texas. We’ve helped over 2,000 people pass the NASM-CPT, CSCS and ACE certifications with our study guides. You don’t need to read the textbook or read it from cover to cover. Pass the “best” personal training certification and then spend your time learning anatomy, movement, nutrition, programming, and training clients to gain experience. The average certified personal trainer gets hired at Equinox, Lifetime Fitness, 24-hour Fitness, Crunch Fitness and quits within 12-months because they don’t understand the business side of training, programming or how to sell. At Show Up Fitness we teach the key movement patterns: Squat, Hinge, Push, Pull, Jump, and uni-lateral which translates into the main exercises in the gym: Bench Press, Squat, Deadlift, Military Press, Lunge, Hip Thrust, Pull-Up, Push-Up, Turkish Get-up, and dumbbell rows.

Repeat for Round 2 of the Ultimate Beginner Ab Workout – https://youtu.be/N9rQIk9puXI?t=31

If you are looking for the ultimate beginner ab workout that you can do anywhere, this is it. Just 6 ab exercises are included in this abs workout for beginners and the length of time that you need to perform them depends your ability level – with a maximum of 45 seconds if able. There are 15 second rests between each exercise. Ideally, if you can complete one round and still tolerate more, a second round of the same workout is a great option that will extend this whole workout to just 14 minutes.

They key to the success of any beginner abs workout is the exercise selection. Far too often, ab workouts are too complicated or too difficult for those that are just starting out. Instead of working the abs they also tend to overwork the hip flexors, which can lead to lower back pain. The last thing you want when you are trying to become consistent with an ab workout is to have the workout you are doing cause tightness in your lower back.

Just a little bit of discomfort in the back is enough to cause anyone to stop doing ab workouts.

Instead, the exercises chosen here are done so carefully and with purpose. We want to start with a lower ab movement since these are often the most difficult to perform. The simple reason for this is that in order to bias the lower abs you have to lift the pelvis back towards your head. This means you are going to be lifting some percentage of the weight of your legs.

When lower ab exercises are performed with the legs straight out, the weight lifted is going to be greater. Beyond this, the hip flexors can dominate when the beginner is not experienced enough to know how to diminish their participation and make the abs do more of the work. The solution for this is to open the legs up as in the Reverse Butterfly Crunch.

From here we want to make sure we include rotation into our ab workout for beginners, everyone really. The opposite knee to elbow lets me do this. The goal is to not just look to bring one knee to the opposite elbow but contract your knee to your elbow. There is a big difference in how this feels and how much it engages your abs when you do it right.

The Obliques are so important to the visual tapering of the abs that you need to make sure you include exercises that target them well. The one chosen for this workout is the kickstand side plank. Here you want to build up that pillar strength that keeps your core strong and resistant to unwanted spinal stress. 45 seconds per side is great here if able.

The midrange movement of choice is the hands back knee thrusts. Again, the goal is to move both the top and bottom towards each other. When doing the typical version of the hands back knee tuck, there is a tendency for a beginner to want to overuse the hip flexors again. By doing it one leg at a time we can give the resting hip flexor a bit of a reprieve and avoid excessive load or stress.

The plank toe tap is another one of those rotational exercises that helps us to drive oblique engagement with the rectus or upper abs. The goal is to reach through towards the opposite toe so you can be sure that you are getting enough rotation of the abs in this workout. Alternating sides for 45 seconds is a great goal to shoot for.

Finally, the frog crunch is another one of those beginner ab exercises that allows you to train the upper abs without having the hip flexors dominate the movement. This helps the rectus abdominis do the majority of the work.

Here is the ultimate beginner ab workout:

Butterfly Reverse Crunch x 45 seconds | 15 second rest
Opposite Knee to Elbow x 45 seconds | 15 second rest
Kickstand Side Planks (R) x 45 seconds | 15 second rest
Kickstand Side Planks (L) x 45 seconds | 15 second rest
Hands Back Knee Thrusts x 45 seconds | 15 second rest
Plank Toe Taps x 45 seconds | 15 second rest
Frog Crunch x 45 seconds | 15 second rest

Again, if you are able to tolerate a second round of this, be sure to click on the link at the top of this description to get right back to the time stamped beginning of the workout and repeat. If you are unable to make the entire 45 seconds for any of the exercises here in this beginner ab workout, don’t worry. Just go for as long as you can and look to increase as you get stronger over time with this workout.

If you are looking for complete workout plans that come with meal plans to help you strip away body fat and allow your six pack abs to show, be sure to visit athleanx.com via the link below. Check out the Core 4 Abs program if you want a dedicated plan for getting ripped abs.

If you’re looking for more follow along ab workouts then be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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In today’s video Show Up Fitness teaches you 5-deltoid exercises you’ve never done (probably 4 because the first one is what EVERYONE does for the rear deltoid.)
READ THE ARTICLE ON SHOW UP FITNSS BLOG to learn more about programming, functional anatomy and how to become a successful personal trainer with our Level 1 Coach. We have the best personal training internship program in the world!
Become a LEVEL 1 SHOW UP FITNESS COACH HERE
https://showupfitness.uscreen.io/ SIGN UP ONLINE TODAY
http://www.showupfitness.com for access to our ONLINE INTERNSHIP which includes LIVE zoom videos, instructor interactions, access to our study guides to NASM, NSCA, ACE, CSCS and over 100-hours of recorded videos on anatomy, programming and LIVE sessions.
CSCS PREP: STUDY GUIDE to pass CSCS within 60-days. We have bi-weekly zoom classes that help you understand the CSCS material, ask questions and learn how to become a strength coach. We have DPT’s, Trainers and all sorts of fitness professionals taking our classes!
NASM / ACE study guide. With 40-pages of chapter breakdown and test questions, you will become a certified personal trainer within 60-days. We’ve helped over 2,000 become certified personal trainers.
THE BOOK: How To Become A Successful Personal Trainer. With interviews from top trainers and strength coaches: Bret Contreras, Brett Bartholomew, Tony Gentilcore, Meghan Callaway, Erica Sutter, Marc Megna, Jordan Syatt, and many more!
Show Up Fitness Internship IN-PERSON: If you want to become a successful personal trainer, you need to SHOW UP to one of our 2-month internships programs in San Diego, Los Angeles, or Austin. You’ll workout daily, learn anatomy & how to program, work with fitness professionals, shadow personal training sessions, and gain supervised experience.
Show Up Fitness Internship ONLINE: Become a personal trainer ANYWHERE in the world with Show Up Fitness ONLINE internship. Learn how to program, anatomy, nutrition, how to grow your social media and be able to ask questions to fitness professionals.
Show Up Fitness Internship WEEKEND SEMINARS: 2-day seminars all around the world teaching you how to program and train clients to build your confidence. You’ll learn more in 2-days than ANY certification. 2022 schedule: Philadelphia, Austin, New York Los Angeles, San Diego, Oakland, Miami, Chicago & London.
1-1 private Personal Training in Santa Monica, La Jolla, West Hollywood and Austin Texas. Work with the world’s best trainers privately at our boutique gyms.
Instagram Show Up Fitness & Show Up Fitness Internship.
Learn more ABOUT SHOW UP FITNESS & CHRIS HITCHKO: Chris Hitchko BS Kinesiology, CSCS, Teacher of trainers at Show Up Fitness (13 years total, 7 at National Personal Training Institute and 6-years at Show Up Fitness Personal Training Internship.) Show Up Fitness has private personal training studios in West Hollywood, Santa Monica, San Diego. California & Austin Texas. We’ve helped over 2,000 people pass the NASM-CPT, CSCS and ACE certifications with our study guides. You don’t need to read the textbook or read it from cover to cover. Pass the “best” personal training certification and then spend your time learning anatomy, movement, nutrition, programming, and training clients to gain experience. The average certified personal trainer gets hired at Equinox, Lifetime Fitness, 24-hour Fitness, Crunch Fitness and quits within 12-months because they don’t understand the business side of training, programming or how to sell. At Show Up Fitness we teach the key movement patterns: Squat, Hinge, Push, Pull, Jump, and uni-lateral which translates into the main exercises in the gym: Bench Press, Squat, Deadlift, Military Press, Lunge, Hip Thrust, Pull-Up, Push-Up, Turkish Get-up, and dumbbell rows.

In a brand-new addition to the Regardless of… series, Dr. Janil Puthucheary (OnePeople.sg) revisits the issue of race – in the wake of multiple reports of racist incidents since the pandemic started.

Yet, in a nationwide survey, Dr. Janil discovers that even more Singaporeans identify themselves as hardly or not racist at all, compared to 2016 survey. Are most of us really ‘not part of the problem’? To find out, he gets the help of experts to put everyday Singaporeans in uncomfortable social experiments.

Do you really get a lower salary by simply having a Malay name? How far reaching is rental discrimination for someone who is Indian? Why do these things happen again and again, even when most of us are not overtly racist? From workplace discrimination to implicit biases, these experiments confront us with hard truths on how and why we can be racially biased… and not even know it.

WATCH MORE Regardless Of Race: 5 Years On
Part 2: https://youtu.be/YQuy9_LJsNE

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About the show: The string of racist incidents since the pandemic started has thrown Singapore’s racial harmony into doubt. By digging into the science behind racism, can Janil Puthucheary find new working solutions?
================
#CNA #RegardlessOfRaceCNA #Singapore #Diversity

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00:00 MAPS Aesthetic Giveaway
01:25 Why Mind Pump is NOT anti-machines.
02:51The history of workout equipment.
09:38 Why the guys mostly advocate for free weights over machines.
09:50 1 – Strength carryover.
15:04 2 – The free weights follow the person.
20:25 3 – Stability component.
24:01 4 – Build more muscle and burn more body fat.

When Machines Are Better Than Free Weights.
26:05 1 – Doesn’t challenge stability.
29:43 2 – Target/isolate specific areas.
34:08 3 – Novelty.
34:36 4 – Some exercises are ineffective with free weights.
36:41 5 – Priming benefits.
38:35 6 – Some exercises are superior to free weights.
40:06 7 – Easy volume and less stress on the body.
42:45 8 – Allows you to have an adjustable resistance curve.

Mind Pump’s favorite machines.

Related Links/Products Mentioned

March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99
http://www.mapsmarch.com/

Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout for 15% off your first month’s supply of Seed’s DS-01 Daily Synbiotic**
https://seed.com/mindpump

Dr. Gustav Zander’s Victorian-Era Exercise Machines Made the Bowflex Look Like Child’s Play
https://www.smithsonianmag.com/smithsonian-institution/gustav-zander-victorian-era-exercise-machines-bowflex-180957758/

The Colorado Experiment: Fact or Fiction
https://www.t-nation.com/workouts/the-colorado-experiment-fact-or-fiction/

The History of the Smith Machine – Physical Culture Study
https://physicalculturestudy.com/2015/12/15/the-history-of-the-smith-machine/

History of Universal Gym Equipment
https://www.universalgymequipment.com/history.html

MAPS Aesthetic
https://www.mindpumpmedia.com/maps-aesthetic

Why Can’t I Feel the Right Muscles Working? – Mind Pump Blog
https://www.mindpumpmedia.com/blog/why-cant-i-feel-the-right-muscles-working

Mind Pump Podcast – YouTube
https://www.youtube.com/channel/UCq0hKkwnW5Cw1wQqu455WrA

Mind Pump Free Resources
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