Arnel Ricafranca - The 30 Day Abs Challenge
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- Book:The 30 Day Abs Challenge
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- Publisher:Workout Series
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- Year:2013
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A Workout Program Focusing on Ab and Core Exercises
Performed by Arnel Ricafranca
Part of the Workout Series line of eBooks
Part of The Workout Nation community
When performing any athletic movement such as throwing a football, swinging a golf club, or performing a roundhouse kick, the power is generated from your core and travels to your extremities.
The 30 Day Abs Challenge focuses on the fundamentals of power generation and core stability without the use of any equipment.
These core based workouts strengthen your entire midline and core for an overall increase in any athletic performance. As a result this program will help you develop a nice set of abs.
This book provides 30 days of abdominally focused workouts that can be performed by themselves or in conjunction to your daily workout routine for advance users.
Arnel Ricafranca: author's other books
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The 30 Day Abs Challenge
Workout Series & The Workout Nation
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Fitness VIP Studios, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Fitness VIP Studios, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
In the end, you know your body best. Use your best judgement and lets kick some serious butt in the challenge.
VIDEO: Its hard to see all the elements of each exercise through a couple of photos; examples being timed breathing, execution, and tempo. So to help coach you the best I can, ive uploaded every exercise in high quality video on The Workout Nations Facebook page.
COACH: At some point during your 30 Day Abs Challenge, you may have come across a question or 2. The easiest way for me to assist you on those is to meet me there.
COMMUNITY: Dont go through this alone! We all have a moment of weakness where its sometimes easier to give up than to push through. We have an amazing community that can help you get through those off days when you need it the most.
Visit the Facebook Fan Page: http://www.facebook.com/TheWorkoutNation Who is Arnel Ricafranca?
Owner / Founder of Crossfit Randolph & Fit Boot Camp
CrossFit Level 1 (CF-L1) Trainer
CrossFit Olympic Weightlifting Coach
CrossFit Gymnastics Coach
CrossFit Judge
CrossFit Kids
FMS Certified
Certified USA Olympic Weightlifting Coach (USAW-L1SP)
Certified Underground Strength Training Coach
Certified American Strength Training Institute
Certified NESTA Fitness Nutrition Coach
Arnel Ricafranca has been a coach for the past 10 years. He has helped hundreds of people from all walks of life. His work has been featured in Morris Health and Life (April issue), New Jersey Life (Sept issue), A.M. Connection (national TV show), The Best of Morris Magazine (Spring issue) New Jersey 101.5 radio, and more.
Arnels workouts are enjoyed by half a million readers in over 170 countries. In addition, Arnel was awarded by the Presidents Council on Physical Fitness and Sports for helping America get fit and healthy.
He is constantly researching new and innovative training strategies from reading over 500 research papers, training thousands of in-person clients, and working with even more clients online.
He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. His goal is to provide you with the most effective workouts to accelerate fat loss through real research and real life testing.
Coach Arnel here. If you reading this right now, then I would like to congratulate you. You now have instant-access to my 30-Day Ab Challenge. These are not your same-old boring ab routines that you have seen everywhere else.
Instead, this is the same ab program that I personally use for myself and my top elite clients. Best of all, the program doesnt require any equipment. So go ahead, try it out and impress your friends with chiseled abs.
The program is designed for ease of use and is interactive. All you have to do is simply follow the workout calendar exactly how it is laid out. If you dont understand a specific ab exercise, simply click on the name of the exercise and a short video will pop out to show you what the exercise looks like.
Please rate it if you like it. Good luck and enjoy the challenge.
Talk to you soon,
Coach Arnel
P.S. Although, you will have a blast following my ab program, proper eating must be in place to get optimum results.
P.P.S. Listed below are my most IMPORTANT tips for proper form. Practice it, master it, love it as it is crucial for your safety and success.
P.P.P.S. As I mentioned above, you want the fastest results, stay motivated by joining my facebook fan page at http://www.facebook.com/TheWorkoutNation
Youll notice that most of the plank exercises (on my elbows or my hands) are in what is called a hollow position (see standard plank). Imagine your torso is shaped like a banana. That is done intentionally to make sure to fully engage and strengthen my mid-line stability.
The plank is an amazing core exercise to help develop core stabilization but only when executed correctly. A common mistake is having an arch in your lower back making it difficult to engage your core.
To properly set up your plank, kneel down and place your elbows at about shoulder-width apart. Then extend your legs back with your feet together and glutes squeezed. This is extremely important because activated glutes will allow you to fully engage your torso.
Shift your body forward until your shoulders are above your elbows. Once accomplished, pull your ribs up and inward to remove the arch in your lower back and to maximize core contraction. At this point, focus on steady controlled breathing.
Exercise Samples: Rotational Plank, Spiderman Plank, Plank Punch
To properly set up your plank (hands), kneel down and place your hands at about shoulder-width apart with your fingers facing forward. Then extend your legs back with your feet together and glutes squeezed. This is extremely important because activated glutes will allow you to fully engage your torso.
Without moving your hands, externally rotate your shoulders by rotating your arms until your elbow pit is slightly facing forward. Then shift your body forward until your shoulders are above your knuckles. Once accomplished, pull your ribs up and inwards to remove the arch on your lower back and maximize core contraction. At this point, focus on steady controlled breathing.
Exercise Samples: Plank Crossover Tap Knee, Plank Crossover Tap Feet, Pretzel Plank, Mountain Climber Flex
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