Functional Abs 2

Hey, get healthy, UTV squad. My name is Tara, and I'm here today with you With functional abs, number 2, and I've got the lovely Sam. Hey, hey, and I've got the lovely Shannon with me today. Hey, hey, I'm gonna be your modifier today, so if you've got a hip injury, Knee injury, ankle injury, anything like that you're recovering from, You will be able to do this entire workout. Yep, so Shannon's your gal.

Otherwise, you can follow me and Sam. So, functional abs: we will lay on the ground for a little bit; we will also be in Plank occasionally. Um, we’re gonna do a lot of stuff standing, so functional abs is performing. Exercises while stabilizing your core, so we are gonna squat. We are gonna maybe lunge a little bit, we're gonna be picking up weights.

So we have a variety of weights. I have some heavy items that sometimes I'll have two in my hands, Sometimes I'll only have one dumbbell in my hand, and then I do have one lighter dumbbell. For some of the moves at the end, um. And then, like I said, a mask we're gonna warm up quick. This is 30 minutes, 45 seconds of work, 15 seconds of rest.

Twice through each block; we have 3 blocks total And we're out of here. All right, sound good? All right, take a deep breath in. Exhale, nice work. Big deep breath in, exhale one more, inhale.

Exhale. All right, so let's take those hands all the Way back to the top, clasp, clasp, clasp them At the top and bend to the side. That one was a hard one for me today. Center up, switch your grip to other direction. Awesome center back up, switch your grip again Tilt over to the left, and this time take it all The way down and then back up.

Do that one more time, all the way down all the Way back up now, reverse tip to the right down and all the way back up One more. Awesome work. All right, we're gonna take, we're gonna come down into a squat. We're gonna walk out to a plank position. We're gonna drop our hips, look to the sky, We're gonna tuck those toes.

We're gonna send our hips back, and we're gonna walk back. Stand it up, inhale, exhale; do that all over again, forward, Fold, walk it out. Drop those hips. Tuck those toes, walk it back, sand it up. Let's do that one more.

All the way down. Feel a nice stretch on the back of those legs. Walk it back out. Tuck those toes, walk your hands back, roll it up, roll those shoulders back in, down, and We're gonna twist through our trunk and just get that spine ready to work right here. Obliques, a little stretch too, yep.

Nice work. Now reach those arms up over your head, Let your hands swing side to side. Give me four more. 4 3 2 1, center it up. We're gonna do a few squats with a reach overhead, OK?

So we're gonna squat. And reach slow to start, then we'll combine it together, OK. One more like this squat. And now can we do it together? Squat and reach if you want, add a little calf raise.

Nice work. Come on, 4 more, 4, 3. 2 and 1, are we ready to work? You think? Ready?

All right, so the first block of work is a 2-pulse squat. We're gonna use one heavy dumbbell. So I'm gonna pick up an 18. If you need to go a little lighter, that's totally fine. You do you, we'll do us, that's right, that's all that we've got today.

OK? So it's a two-pale squat, then we're gonna Stand in balance and lift that weight over our head twice. And we're gonna alternate knees that we're lifting, OK? All right, so 45 seconds. I got the timer.

You get in as many reps as you can, not necessarily about the speed. So here we go, 2 pulse squats, stand, and lift. Two times over your head, really stabilizing that core, finding that balance, That stability. Like with tarot, we're using our shoulders, and we're using our legs. Oh yes, that's why it's called functional abs.

And I'm keeping you every day, right? Right, exactly. I'm keeping my foot on the kickstand as I press up, and I'm also making my squats a little bit Smaller. That's OK. Love it.

Really squeezing those low abs as you hold that Knee up. Come on, lifting heavy stuff, right? Isn't that what Chris said? Oh, I almost lost my balance. There we go.

One more. Awesome work. All right, grab your other heavy dumbbell. We're gonna stay standing. We're gonna rack our wrists on our right arm.

We're gonna hold the other dumbbell down by the Side, so we're gonna stand, and we're just marching in place right here. So go heavy if you can join me. Timer's on, and we're just lifting our knees. So, we're standing up nice and tall. I'm gonna turn to the side, and we're lifting our knee and engaging those low abs.

Keeping our chest lifted. Because this is what we do, right? You're carrying in groceries, You're climbing the stairs, you're lifting your um, laundry basket. Let's say, maybe a kid, maybe a dog, right? Right here.

Nice work. So some of these moves, you could just go through the motions, and you're like, oh, this is So fun! This is great, guys, or you can actually think about what you're working on. Engaging those low abs. Tucking that tailbone under, you have 3 seconds, 21, we're gonna put those weights down.

You're gonna do some rotational slams, so we're gonna go up and pretend to slam a towel or a Ball on the floor, and we're gonna go up and over a big rainbow, OK? All right, all right, 32, we're gonna go up and Over to the left. 1, up and over. Shannon's got maybe a different option, yep. Sam and I are gonna take this up a notch in about 10 seconds and show you, if you would like.

Adding a little hug. Ready, Sam? You tell me. OK, let's go. Take it up a notch if you want.

It's just a little jump off the floor. Maybe you're mad at someone today. Maybe let it all out. Whatever it is, take the anger out here. Keep that core nice and tight.

Keep those feet right underneath you. You have 10 seconds left. Come on. Come on, reach it up. Reach it up.

32, and 1. That raises my heart rate a little bit. I kind of like it. I like to make work. All right, so we're gonna take one medium dumbbell.

Pushing out from our chest right here, push, twist, twist, Come back. So, again working some shoulders but still Thinking about tucking that pelvis and really engaging those core functional abs. Here we go. 321, push, twist, twist, now bring it back, push, Twist, twist. Bring it back.

So, stabilizing those muscles as you work. Relax those shoulders and that lower belly pulled in. Breathing. Way to go, team. Drive that car.

Drive that car. That big buzz. 8 seconds. Come on, hello shoulder burn. Woo, hello core.

Squeeze those abs one more time. And you're out. Nice work, you guys. We do that one more time. All right, and we get 4 new exercises.

All right? Heavy dumbbell. Pick up that weight. We've got two pulse squats with two pulse press With the knee lift. Find your balance: 32 and 12 pulse squats.

Oh, don't lose your train of thought either. Because then they start to tip over. Focus, and again, so now we're second time through, You know where we're going. Now think about what you're working every time you lift that knee. Do your lower abs engage?

Are you finding that stable place in the middle of your foot? Come on. Yes, you can. 6 more seconds. You got it.

Give me two call squats right here. And you're out. Find that other heavy dumbbell racket on the left side this time. So changing where that weight is distributed, challenges your core differently. 32, we're gonna start with lifting our left leg Here we go.

Lift, lower, lift, lower, and try not to use so much momentum Here. So we're kind of gently setting our foot back. Down, right, Tara? Yes, you're putting it right where you want it. Instead of just marching.

On your own, as if you were out for a walk, just kind of mindlessly moving through the motions. Except for that, I don't know about you, but when I go for a walk, I like to squeeze my booty, to tuck my core in. A little fast. Here we go, 10 seconds. We got it.

Breeze and breathe. 2 more awesome work. So, those rotational slam options to jump, option to stay low impact, But the point is, as you go up and over, you don't let this happen. You keep your core intact, and then you squeeze really hard as you slam that ball. That plate, whatever on the floor, plate, the Plate, 321, We're breaking about plate now, you know.

So every time I'm pushing to the floor in my core. Is incredibly tight. Come on. Ready to jump, Sam? You got it.

OK. I'm keeping it low impact, smaller range of motion. I'm still reaching way up. 14 seconds. Come on, team, let's go.

You got this. Squeeze your core; keep it nice and tight. 54321, done. All right, that one. Dumbbell.

Driving the bus, driving the car. You pick. I'm driving a racecar. I was gonna say, what motorized vehicle do you want—a race car? Oh, I love that!

I like it. I might drive a snowmobile or a four-wheeler. Okay, you know, All right, here we go. 321, right from your chest. Push, twist.

Now grip those abs as that lever goes away from your body, You have to tighten up, especially if you have heavy weights. Yep, in your hand. Come on. Like Shannon said earlier, relax those Shoulders. Who's your boots to help you out?

That's right. Hm. So many things are happening. Functional core teams, right? This isn't just a bunch of crunches, No.

That'd be boring. That would be super boring. 3. Two, one done. Oh, that 15 was heavy on the shoulders.

Yeah, OK. All right, now we're moving on to Block Two. All right, checking it off the list, checking it off the list. Let's do it. We got a wood chop, so we're gonna start with One dumbbell, and we're gonna step back with one foot, and then we're gonna, I feel like, oftentimes, we—you know—you chop and you chop, and you're using momentum.

Not this time, no, no, I mean a little bit of momentum, but not a lot more strength. OK, so we're gonna step back with our left foot. We're gonna twist to our right side, and we're Gonna lift the weight to the left side. Does that make sense? So left foot goes back and steps forward, but we're chopping to the right.

I stay on the same side this whole time; whole time, Yep. So I'm gonna stay stationary right here, OK? OK, I love it. Then we'll switch the second time through, OK. Alright, team 321, step back with the left, chop to the right.

Then up, you have to stop. That weight at the top. And really think about obliques. Homo erectus adami nus. There isn't a muscle that's not squeezing right now.

Come on, I'm still going that full rotation, the same as Terra and Sam. I'm just keeping my feet staggered, so if you're dealing with a hip or knee injury, You can still do all of this. You can even stay right here with your feet Right next to each other. Love it, love it. So many options.

Come on. Try to use less momentum and more muscle. Both obliques are on fire. Yes, they are. 321.

Awesome work. All right, no weight this time. Awesome. We're gonna stay nice and low right here. Lunge back, then squat, and then lunge back and squat while keeping your back flat the whole Time, so we can't round.

That would mean our core is not engaged. B is flat. You're stepping right here, OK? 321. Shannon has a little bit different option.

I'm just staying here. My squat is not as deep as that lunge. Back, but I'm keeping my core engaged and my back flat. Back flat is so important, you guys. Yep.

So if you can't go to the floor, that's totally OK. But as I step back, I have to think about stabilizing my core so that I can make sure I Don't fall over, right, right, keep that belly pulled in. Another one that could go through the motions or you think about what you're working on. Come on, squeeze it a little bit tighter, yep. Mind-body connection 3-2-1 done.

All right, 1 dumbbell, single-leg deadlift Reach overhead; we're gonna go on the right side. So single-leg deadlift, which I feel we do a lot in many of our strength workouts, We're gonna do it in Functional Abs because next time you do it, you're gonna remember That's also an ab workout, not just a single leg deadlift. 321, let's go: single-leg deadlift. Lift that weight. Stabilize that core.

Awesome. I've got my foot in a kickstand. Do the whole thing; you can raise it up. If you're able, love it. Lots of balance required here, which means that the car is turned on the entire time.

Keep breathing, slow and controlled. Work. One more. And you're out. That was exercise 3 or 4.

So now we're going to the floor. We've got a bear crawl position, so we start in a plank. I'm gonna show you from the side. So, you start in a plank. And you're gonna step forward into a bear crawl, drive your knee, Step back, and you're gonna alternate each side, OK?

So you're just moving through that bear crawl position, and a little extra gut punch if you Will, with that little knee drive at the end, OK? I'm stepping with my right foot first. Step knee back to plank position. Step knee back to plank. Shannon has another option.

Yep, if you're not going down on the floor with That hip or knee issue? You're right here. I'm still reaching back again. My core is engaged, and my back is straight. That bear-crawl position, which we will see again in Block 3, Stabilizes the core more than you would in a traditional plank position.

Yeah, come on. 3, 2, 1, done. Awesome work, extend it all the way back up. Oh, that started, too. I'm starting to sweat a little bit.

I started to sweat a little, leaking. Going on. Yes, all right, this time the chops, We're stepping back to the right, up to the, no, that's not, Yeah, yep, yeah, that's right. That was right. OK, twisting to the left, up to the right, 3, 2, 1.

Let's go twist to the left and then up. Stopping and starting that weight every single Time. This is when you're, you know, hauling wood, Chucking it across the yard, because we all chop wood and start fires. Exactly. Sometimes you have to, yeah, you never know.

We'd at least be able to survive in the woods, wouldn't we? Maybe I don't. I actually don't know. I know how to chuck the wood. I wouldn't be able to start it on fire.

I'm not sure if you, if I'd be your first call. Yeah. Well, I'd want to hang out with you. Well, yeah, Not to do this stuff, though. 321 done.

All right, nice work. Squat with a lunge, so no weight this time. 21 squat and lunge, squat. Remember, flat back. For, yep, here it is, yep, yep.

Well, pretty much, you should never not be using your core throughout the entire functional app. The other thing, too, when you're doing abs, you have to find your breath, right? So that deep breath also helps you out. I think it's easy to hold your breath, right? Absolutely.

Come on. Boots might be firing up. Well, those are also part of your core, if you didn't know. 7 seconds, 3. To and one and done.

Back to deadlift on the left side. Single side, one dumbbell. Left side, you followed Sam, Shannon, and me. Here we go. This is my, um, more challenging; I was gonna Say my bad side, your better side, not your best.

No, you're better—not the best. The more I talk on this one, the more I'm gonna fall over. Maybe you just have to find a little more focus, which is totally fine. Oh, I'm falling over, right? Try not to talk that.

The talking gets us on the better side. Not my best side. Come on. Almost there. Over halfway.

Oh, I just got it. So, 31 more. Give me one more, two. In one, awesome work. Go to that plank, bear crawl with a little gut punch.

Come to the floor, you stay standing with Shannon. You're on in 432, starting with my left foot. Sam, here we go. Step knee. Step knee, go back to plank.

Step knee, go back to plank. Shoulders over wrists, yep. Stomach is pulled in, back is flat. Awesome, awesome. You got it, team.

Here's where it would be one you should Be breathing. Gotta find those deep core muscles. If you do. Nice work, Shannon. Nice work.

Get healthy, you team. Come on, 43. 2 and one and done. Awesome work. Alright, on to Block 3.

Nice work. Nice work. Yeah, so that's nice. Just that was Block 2. That was Block 2.

Now we're on to Block 3, the final block, the final sun block. All right, so we're gonna do some rows. In that bear crawl position. Plank would also be optional. That would be an easier option.

Shannon's got another option. The bear crawl, though, the reason I chose that was because it stabilizes your core a little A bit more, and you have to recruit a bit more core than you would in a traditional plank Like I mentioned before. So knees or toes, but Sam and I are gonna be on in that bear crawl position. So 6 inches and turn to the side, 6 inches from the floor are our knees, And we're just rowing. Right here.

I love this because I can feel my obliques turn. On, so I'm trying not to swivel side to side, shoulders, hips square to the floor. And then we are going to. Sit on the floor for our next exercise, and you're gonna need your lighter dumbbell. OK?

All right, now we know where we're going. We know where we're going for at least the 1st We ready? 3. In 2, find that bear crawl position, Lift your knees up, row to the right. Here we go, Row.

And roll, bro. Come on, stabilize. That back, you've got a plate. Very expensive dishes on your back. There's the dishes analogy.

Some China, Grandma's china. You don't want that to break. Keep that back nice and flat. Come on, you got it, 16 seconds. Oh, I can do it.

Keep it going. Nice and controlled. Make sure you're breathing. 3 2 and 1, find that lighter dumbbell. I'm gonna use a 10; we're gonna sit on our bottoms.

And we're going to use those obliques as we twist with the weight or without. I think Shannon's gonna use no weight. We start here, and we sit and twist. Sit or launch it up and twist, and we just alternate sides. OK?

Here we go. 321 to the front or to the right, in our case. Nice work. Come on. So you're leaning back.

And then you're just pulling that weight to your hip, and you're feeling. A nice squeeze in those obliques. Come on. Keep breathing. We're gonna stay on the ground again for Exercise 3.

Into one nice work. I'm gonna put the weight in my left hand. My right leg is going to be bent. I'm gonna lie down on the floor. It's a half Turkish get-up, so this weight's gonna be over my shoulder.

My right hand is gonna be out to the side. My right knee is up. I'm gonna roll up like I'm getting out of bed. And then lay back down. Here we go.

Roll all the way up. Nice work. Roll all the way back down, slow and controlled. Roll all the way up. Then you roll all the way back down.

Right, we all get out of bed with our arm above our head. For sure, absolutely, every day, yes, and holding a weight, too. Yeah, we're ready to conquer. The day, one vertebra at a time, as you roll back and down. As you roll up, same thing.

Come on. One more, all the way up. Roll all the way back down. And that was Exercise 4. We get to do that all over again one more time.

So we stand back up, or not stand up, we roll over. I guess to that bear crawl. Oh, I was only 3. You're right. Thanks, Sam.

Well, you know, I'm so excited to move on and Do this all over again. Thought we were doing a quick change. But all right, so we're gonna stand and you're gonna take your weight around your hips, and We're just gonna march right and left and take it around your hips, March right and left. Now join me, take it around the world. Stabilizing those hips, your knees, your core, Come on.

Around the world, if you’ve got a heavy dumbbell in hand. We're staying to one side this time, and then we'll go to the other direction the second time Through. Come on, come on. One more, one more, then we go back to the floor, and we start all over again. 321, and done.

All right, let's go to that bear-crawl position. And we row in 3. Into it, one. Let's go, bro. Throwing those weights onto your hips.

Gripping those low abs. Thinking about tightening that belt around my waist. Knees 6 inches; you could even just be holding a bear crawl right here. That too is challenging in itself. Come on.

10 seconds—finish it. Keep breathing. 3.21. Nice work. All right, find that lighter dumbbell.

That's it, with a twist. You have 9 seconds. Switch your timing belt if you need to. You're back in this hinge position. Try to get out of your hip flexors; use more of your lower abs.

Here we go. 3, 2, 1. Sit, twist, and reach. Sit, and twist, and reach. So, how far can you follow that weight?

Can you take it behind your body and really feel those obliques? Come on. Out of those hip flexors and more core, come on. You got this, Smile Team, you're almost there. Yes, 8 seconds.

We're pretty in pink today, ladies. 3 in pink, 21, done. All right, Turkish, get up on the other side. So weight's going in my right hand, left leg is lifted, left hand is out to the side. Oh, hello, dumbbell right in the head.

Here we go. Careful, you roll up; you roll down nice and Slow, like you're getting out of bed. Roll all the way up. Roll all the way back down. So, we're scooping that belly as you roll up.

And then you're scooping that belly as you roll down. I work. Keeping that shoulder stabilized. Come on, inhale, exhale. Come on, you got this.

10 seconds. Really articulate through that spine. One more roll, all the way back down, and we're done with this exercise. All right, now I'm gonna make you get up off the floor. Stand up one more time, one more time, because they can't let you lay on the ground to end.

So we're gonna stand this time. I'm gonna swing. Swing my weight to the left. And then we're gonna march and play. Can we pick up our left?

You wanna pick up the other? Yeah. Oh, yeah, yeah, yeah, here we go. 321 Around the World. Oh, I almost dropped it on.

The backside of my body. Around. Lift left and right. Aiming to stabilize those hips. Your knees are soft; you're tucking that pelvis as you go around the world.

Functional Abs Team. You got it, Brooklyn. Yeah, no, we don't want that. Give me one more, one more, all the way around. List, and you are out, team.

Nice work—40 or 30 minutes of functional abs Number 2. If you like Number 2, go check out Number 1. I think all of us are in that one, all in that one. You get a double dose. You get a double dose of us.

All right, take a big inhale; clasp his hands at the top. Side body stretch. Let's get those obliques. Tip to the other side. Nice work.

So, again, it wasn't a whole lot of crunches. Centered up, baby backbend, opening up that chest. Not a lot of crunches, a lot of standing, a lot of that day-to-day that you use. Let's take that right leg, let's give her quads a little love. Even though we didn't use them a ton, we still use our lower body.

Maybe stretch that hip flexor, mhm, switch to the other side. I'm so proud of you, team. You did awesome today. Plant that foot on the floor. Let's take one big inhale, exhale, and give yourselves a round of applause.

You guys are amazing. Thanks, Sam. Thanks, Shannon. We'll see you guys next time.