I call this CABS, but it’s really become more like a core and cardio thing. But third day of the rotation, this is what we do.
I start with fifteen to twenty minutes of steady state cardio of some type – treadmill on an incline, elliptical, assault bike, whatever. It’s a blast, enjoy it.
But OldAFFitness guy, fifteen to twenty minutes isn’t very long. I do other cardio stuff throughout the week like biking and tennis, so this is plenty for me, plus as I’ve mentioned before hours of cardio won’t decrease your body fat percentage. Look at the spin and aerobics instructors doing five classes a day and still “full-bodied,” like a fine Cabernet. You know what I’m talking about. Diet and adding muscle will reduce that body fat percentage faster than hours of cardio.
Be honest with your intake. If you’re looking to change your body, you’re gonna have to change what you put into it. Simple as that.
Anyway, after the cardio, I start with a simple crunch either on the floor or on a bench. Couple sets of 20-25 reps. I’ve had surgery on my abdominal muscles so I’m particularly careful to get them warmed up.
Next I like to do handstands against a wall. I used to do them facing the wall. Two or three sets for at least 30 seconds apiece. I have since been able to flip it over and do them with my back to the wall. Trying to develop enough strength and stability with these to walk on my hands. I think that’s the coolest thing ever.
Then I like to do an abdominal cable crunch of some sort. Kneeling and facing the stack or with my back to it. Either way. Use a rope attachment and hold it around your ears. Just curl over using your abdominals. Move around a bit to find the motion that hits your abs best. Do it kneeling on a Bosu to add a little extra mojo. Couple sets is all you need. 10-20 reps.
Lastly, I like to finish with a hanging move. Often the pull up bars have an attachment to rest on your elbows and bring your knees up. That’s a good one, but I prefer putting my elbows in straps as pictured below and bringing my knees up from there. You can twist, bring your legs up straight (hard), bring your knees up to your sides – you know, get jiggy with it. Two sets is fine. 10-20 reps.
That’s it, man. Easy day. Cocktail of the day is the Manhattan. Bad ass bourbon drink. As with all things in life, the better the ingredients the better the result. Tons of good bourbon out there. Baker’s, Four Roses, Booker’s – stay on the higher shelves if you can. Dolin makes a real nice sweet vermouth.
Exercise tune of the day is Welcome to Chilis by Yung Gravy. Great Latin beat underneath contemporary hip-hop. Enjoy!