Thomasthetrainer's Anal Routine.

[ThomasG]

This is what I run through my fitness classes with clients. No equipment needed just your bodyweight and a soft firm surface.



Warm up
30 straight legged crunches
Plank-20 seconds
Side plank left and right-15 seconds each
Rotating plank-20 reps
20 seconds of crunches
Squats-40 seconds

60 second rest

toe touches-25
Flutter kickers-30
Crunches-30 seconds
Hand to toe-20
Mountain climbers-40 seconds
Power jumping jacks-40 seconds
60 second rest

suitcase crunches-30
Split jump-30 seconds
Rotating plank-20 seconds
Power jumping jacks-30 seconds.
Circular crunches-couting each left turn

Swimmer 30 seconds + 8 second pulse each side-Lower back core exercise

60 second rest

Tabata training 2 sequences with 1 min rest inbetween sequence=9mins

Suitcase crunches and Squats=4 min 20 seconds on 10 seconds off

And to finish it
toe-touches and Burpees or power jumping jacks or reg jump jacks tabata

Abdominal stretching

[pl8er]

show your abs

[bluecar]

Ya know what may be helpful is a vid or a link or some shit that shows me how to do those exercises.

[ThomasG]

show your abs

You're supposed to put (no homo).

[ThomasG]

Ya know what may be helpful is a vid or a link or some shit that shows me how to do those exercises.

Ya. lol. I'll get started with what tabata training is.

http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

[SyKo13]

Twinkies motherfucker

[pl8er]

You're supposed to put (no homo).

Ohhhhh, I am? :sneaky:

[ThomasG]

lolz

[95ZJ]

Doesn't doing alot of ab work only make your hips wider and abs thicker as your core becomes more pronounced? Gironda never did ab work and look at him. Hell, he didn't even have his bodybuilders doing ab work.

[crownvic21]

Ya know what may be helpful is a vid or a link or some shit that shows me how to do those exercises.

x2:blee:

I got the tabata shit but not the others

[junior]

Doesn't doing alot of ab work only make your hips wider and abs thicker as your core becomes more pronounced?

this.

only clients that I make sure do extensive core training are my sport specific clients, like my mma fighters, hockey players, golfers. etc.

[95ZJ]

Abs are all dieting.

[hoss]

My car has abs, and it doesnt do any of that shit you posted...

[Captain Ahab]

Abs are all dieting.

Took the words out of my mouth.

Working them out makes them more apparent at higher bf % though.

I am a perfect case of that.

[ThomasG]

Thus comes the famous saying abs are made in the kitchen not the gym. Abs are mainly body fat % not all though take a look at marathon runners abs...

[Toasted1]

Do you happen to have anything to make my cock bigger? This damn pump is so painful I am too sore to put in work by the time it comes to do the deed.

[bigtoyota479]

They have a pill for that.

[junior]

Thus comes the famous saying abs are made in the kitchen not the gym. Abs are mainly body fat % not all though take a look at marathon runners abs...

the thing with marathon runners though, is that they are 99% of the time in a catabolic state. Hard to look like you have muscle when your body is eating it all.

[pl8er]

the thing with marathon runners though, is that they are 99% of the time in a catabolic state. Hard to look like you have muscle when your body is eating it all.

When I was younger, I was running AND lifting....talk about a fucking nightmare to try to get anywhere. End result? My times were pretty bad and I was making almost no gains ;)

[junior]

When I was younger, I was running AND lifting....talk about a fucking nightmare to try to get anywhere. End result? My times were pretty bad and I was making almost no gains ;)

Lol. sounds a lot like most of my male clients the first time I sit down with them. "Like I want to lose about 50lbs of fat and gains 60 in muscle all at the same time!" That would be like walking forward and running backwards at the same time! :rolleyes: Some people's children!

[pl8er]

First half marathon I ran

http://i95.photobucket.com/albums/l156/sweets4ever48/justin/MVC-018F.jpg

Ummm..img tags not working?

[pl8er]

weird

IMG tags just aren't working for me

http://i95.photobucket.com/albums/l156/sweets4ever48/justin/jeanjustinmarathon2004-2.jpg


Yep...I'm a retard ;) Work mode was checked. That was our first full marathon. We look happy, but my body hurt more than anything.

[ThomasG]

O god I could never run a marathon. Hell even 5k's suck lol. I enjoy the 40yd ad 100yd dash when it comes to running.

[Pop Da Hatch]

O god I could never run a marathon. Hell even 5k's suck lol. I enjoy the 40yd ad 100yd dash when it comes to running.

fucking stoner.

[Captain Ahab]

Fuck running.

Farthest I have ran is 2.75 miles and that takes me 21 minutes jogging.

[ThomasG]

fucking stoner.



Who says I smoke weed and even if I did what does that have to do with my above post?

I was saying my body is comprised of more fast twitch:slow twitch muscle fiber ratio.

[pl8er]

Fuck running.

Farthest I have ran is 2.75 miles and that takes me 21 minutes jogging.

If you can run 2.75, you can run 3.1 do that for awhile and you can run a half marathon.

[bluecar]

I am not athletic in any form. I cannot run, jump, lift, etc.

I do try to run and lift. I just get hungry afterwards and eat some candy and drink beer until I have time to cook. Beer has protein in it so that is good?

[pl8er]

I am not athletic in any form. I cannot run, jump, lift, etc.

I do try to run and lift. I just get hungry afterwards and eat some candy and drink beer until I have time to cook. Beer has protein in it so that is good?

Not true at all. You just choose not to.

[bluecar]

Not true at all. You just choose not to.

Well, I can. I just cannot do them well.

[pl8er]

Well, I can. I just cannot do them well.

Totally being blunt here, your lack of personal esteem annoys me. I think it is due to the fact that I know you are very intelligent and therefor are capable of making and achieving goals. I think you use the "I can't" as an excuse. Not a damn thing that you CAN'T do, I promise you that. It comes down to you wanting to try or not.

[bluecar]

Totally being blunt here, your lack of personal esteem annoys me. I think it is due to the fact that I know you are very intelligent and therefor are capable of making and achieving goals. I think you use the "I can't" as an excuse. Not a damn thing that you CAN'T do, I promise you that. It comes down to you wanting to try or not.

I said I can't do the well, not that I cannot do them. For instance, I don't think all the training in the world is going to give me a 4' verticle jump. I am sure there is a reasonable goal of "x'", but I don't know what that is.

[pl8er]

I said I can't do the well, not that I cannot do them. For instance, I don't think all the training in the world is going to give me a 4' verticle jump. I am sure there is a reasonable goal of "x'", but I don't know what that is.

When it comes to our own bodies, we never know X....we just have to set a stake in the sand that we aim for and tell ourselves we will hit. No one can tell you what that "X" is, only you deciding or giving up will.

[Pop Da Hatch]

motivational speaking ITT.

[pl8er]

motivational speaking ITT.

No homo I swear :P I just have a ton of faith in people. Unless your someone who just quits, you can make anything happen.

[Mr. Shickadance]

http://www.bodybuilding.com/fun/layne4.htm

lots of ab information here