Day 10 - Intermediate Abs

14 Day Transformation 14 Day Transformation
19 minutes
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Transcript

Hello, get with friends and families so glad you're back today we have Tim my friend Tim here at our friend Tim, we're all going to be friends danis because when you bleed and you sweat together, it's it's helpful to grow camaraderie and we're gonna, we're gonna sweat a little bit. And the reason that I'm glad Tim's here today is because he works for ups and he lifts a lot. He's, he's active. He's got a strong core. I know because we had a chance to talk about it. But we're going to help him to really figure out how to protect your core.

So you're not one of those guys that has to wear one of those. You know the things yeah, the braces, which is fine, but let this be your brace, right? So we're going to work on posture as usual. And we're going to go through like we always do until you're like Daniel, I'm tired of it. We'll then do it excellently and I'll stop, shoulders low, shoulder blades together, been squeezed, especially been squeezed because the buttons are the what what your CT connects into, it's what your abdominal muscles connect to. So if they're engaged, you have an anchor So, Tim, you got it right, we're ready to do this.

Alright, let's, let's plus the move your face down. Since we're doing core we're doing ABS today we're really going to get our, our lower back warmed up. Okay, now what we're going to do is pull that shit in nice and tight. Okay, almost like your hairline is going to be touching the floor. It's it's almost like you want to hold an imaginary golf ball between your chin and your chest. Now, reach, reach, reach with a hands, take the back of your head in the heels and your knees, your backs your knees to Sky at the same time.

Good. I keep that chin tight. It wants to crane up like that, but you've got to add them maybe good. Can you stare at your own belly button. Now that's what I'm talking about. That little modification is really all we want.

We want to keep the long back of the neck. Good. Give me some good breath. Good. Four and 321 nice again, long core shoulders below really focusing hyper focusing on the spine and the lower back and Nice now we'll do some side planks. Okay, now Tim's a strong guy he already is, is you know, advanced.

So he's gonna go ahead and put his top leg his left leg over. He's gonna put his he's gonna put his left heel and his right toes together. Beautiful. Now he's gonna drive that right elbow under the ground. Okay, now only do 12 where you take your left hand, put on your left hip. Okay, good.

Now lift this left hip to the sky, all the way up. Nice. Now the trick, Tim is to bring the back your head to me and the hips forward. So it's almost like you want to be a bow and arrow you want to be you want to be pronounced in the front in your hips as far away from as possible. Now you're talking. Good, good, good, good.

Nice, bud. Nine more. And the reason that Tim's such a great example here is because he has functional strength. He lifts boxes all day long. So in his mind, he already knows how to do this. We're just going to make sure that he is supporting himself with buttons, the lumbo pelvic hip complex so that he doesn't ever throw his back out God forbid and nice little Switch sides.

Same concept, push that right hand hard into that right hip, drive that left elbow into the ground, big, strong chest and push the hips forward, good, beautiful. Good warm up guarantees, you're never going to have a lower back problem. If you leave from our video series with nothing else, other than knowing you're never gonna have a lower back problem. We've won, wave the flag to more and nice can now we get into a bicycle. It's a common exercise. But we're going to do it with an uncommon thought Tim and I talked for we want to engage the button.

So even though you won't be able to tell and I won't be able to tell the fact that Tim is grabbing engaging his gluteus muscles while he's doing this, we'll be able to see it's not going to go as fast it's going to be not as fluid but he's going to connect his body's kinetic chain the way it should be. So we'll be on our back. Okay, so you get shoulders low. I like to kind of touch my cheekbones here, you know, and just kind of like if I was a boxer, I'd want to have my hands Hands up like this. Now you're gonna take your right knee to your left elbow, okay, back and forth. So what we're doing is as you kick your your opposite leg out, you want to keep it off the ground.

So both feet will kind of be up like this. Now, we're just gonna alternate left. Now just do the first five or six, like normal. Okay? Now turn your butt cheeks on. Right, right, it feels weird.

It's totally different. It's totally naked. It's hard. But you're connecting your bonds, you're connecting your lower back to your core three, to one, beautiful, tell me the difference between not turning them on and turning them on. This holds. Good, you connect your body, you actually get more from your legs.

Okay, so now we're gonna go ahead and lay on our back again, put our feet up in the air. And everybody noticed that we're only doing maybe 10 or 12 reps. That's all you need with perfect practice because there was perfect posture. Next week, go to 15 next weeks to 20 but you've got to do it perfectly to create that pure neural pathway. Beat will go up in the air. Okay, now you can take the palms of your hands and you're going to do Sort of a circle like this, as you do what is your butt's clench your butt now Good, good. You won't be able to get as tall.

You won't have the freedom of motion that you've had before, but you're connecting your body. Good, but well done. I applaud you for your attention to detail three to one more time. Nice. Give yourself a break. Give yourself a second.

It's new. But new isn't bad new can actually really be good. In this case. It's excellent. Okay, backup. butt cheeks active.

Good. It's difficult to turn your butt cheeks on and not turn your groin muscles on. So pretty much you're kind of turning on your entire lower body system. good bunch, exactly three bucks exactly to one well done this a strong man here and he's being humbled by adding on that element that I want you to work on at home. Let me tell you something. It's not pretty when I do it always either by turning the budget You really, you create a chain of flow of energy that you'll never lose okeydoke flying squirrel.

So we've done a few in the front, we're going to flip over now. Okay, now what we're going to do here again is turn the budget on, you can't run from this, you got to keep your buns active, spread the feet wide. Okay, and now open your hands just like so. You want to take your heels, the backs of your knees, your shoulders in your head to this guy at the same time. Good job, but good. Keep your bonds engaged.

Good. And if we look at him right now, what's the center of his body right there, his gluteus muscles. Good. Keep the chin tuck tight. 321 more time. Well done my friend.

Let's flip over. Now we want to extend legs nice and wide. So your strongest when you're tight. When you eat elongate yourself you have to get you're making yourself weaker, but you're giving yourself an opportunity to work on the smaller muscles so feet stay wide. Push your heels as far away from me as you can to get that extra millimeter in length. In your lower back, okay?

You want to kind of allow that little soft, lower back lumbar curve. Okay, now what I want you to do, hands will go on your cheekbones, okay? And what I want to do is pushing into my hand here as much as you can turn your buns on, lift your heart up about three inches. Yep. Good. Push, push, push, push, and activate, activate, activate.

Good. Nice, straight up is fine. Good. And five will just go on to 1010 seems easy, right? Not when you're really focusing your mind on keeping your whole body active to one push through here. Push through here.

Good last time. Nice job. Okay, good. So, now we're going to go ahead and take a little stress off of our lower back, you'll put your hands together form kind of a diamond beneath your lower back kind of where your bonds meet your lower back, cannot Tim's going to bring his knees up to his chest like in a pike. Okay, and he's going to shoot him straight out. So he's vulnerable right through here.

Okay, when he gets long, it is going to come back in. So this is rest and extension and come all the way back Good and extend. Now these next five, keep your butt cheeks on the right five butt cheeks on for the wiggling I love that's the, that's the muscles, the thoughts being forced into the muscles. Good by chicks on to more you can do it but last one. Well done, well done, well done. Good job, take a second.

Take a second this is good. Okay, so now we're gonna go ahead and change up a little bit more and we'll do a Side Crunch. So Tim, as if you were kind of taking a nap or slipping on your side, they're going to take your left hand and kind of place it underneath your neck. Okay, you want to pull your knees up to right about here. Okay, now what I want you to do is to take your right hand and put it on your side there. Okay, now, I want him to raise up just enough where I could slip a piece of paper underneath his left shoulder.

So actually, I'm sorry, this one we're going to take our foot straight out here good and this leg is going to come back like this. What this does the extending his legs that kind of gives them a grounding to the ground. He's on right now. So extend those legs. Now just enough to get this shoulder just barely off the ground. Good.

Pretend you're holding, you're keeping a bowling ball from dropping on you good. If you extend this leg even more, it'll help you to counterbalance. Good. Now kind of what's rented back your mind? Is it I don't know, maybe keep your buns active. Right?

Good, good, good. Keep that neck straight for me. Don't want to crunch the neck necessarily just want to kind of gently support. One more. Nice good other side for me, bud. We've been going now for a little less than 10 minutes and I guarantee you that if you're doing what he's doing at home you're feeling and it doesn't take a lot if you do things with perfect practice.

And again, let's get 30 minutes 40 minutes worth of AB crunches in done in 10 minutes. You can do it. Good. If you can Tim keep that neck instead of crunching it over. You want to kind of keep it straight and just think about lifting the shoulders off the ground. easy for me to say right.

Good three to one and you're done by the way, that's solid. Okay, good. So now we're going to wrap it up. We're only gonna do 10 minutes here, hands in the diamond shape underneath the lower back, okay? And what I want you to do is I'm going to go all the way around the world, South America, and Arctic. Canada.

Good. You're not going to be six more. So make of so absolutely quality. Can you stick your heels further away? Good. The further the hills were the better turn your butt cheeks on for three activates your bonds for to think about your gluteal muscles for one and cut.

Now I do want you to flip over on your front. Okay, we'll do a couple of little stretches. He just did a really intense, you know, exercise session for his abs. What I'm gonna do Tim is put your hands palms down for me. I'm going to pull your left knee up towards your left elbow on the ground there. Now what I want you to do is he's protected his lower back by doing this by putting that left knee up.

Now turn your butt cheeks on and push yourself up off the ground. Do you feel a stretch That right hip flexor, all the way through. Good. That's a big nod. What Tim's done is if you were to have both legs back, he'd be dumping into his lower back, not one. So he relieves the pressure by pulling the left leg up.

And by turning his buns on, you never want to just jam your lower back onto itself. Okay, taking a couple deep breaths now, chest goes down, left leg goes back, right leg comes up. Now he presses his hand, his chest up off the ground, activate the bonds, you're going to get a great stretch in your hip flexor and 95% of people have tight hip flexors. So if you can keep them loose, you allow yourself to go way back, you're not going to have the back problems that you traditionally would have. If you have tight hip flexors, and it's not something you can, you can just own and forever neglect. You've got to hit it frequently.

Once a week you got to stretch out once a week, probably three or four days a week. Just stretch your hip flexors, especially if you sit a lot or if you drive a lot if you live sedentary lives. style. Now chess goes back down and ground. Congratulations omega you are finished in a sit up for a second. And let's just have a little kind of a brief moment to think about by adding in the buttons in your own words tell me how much more difficult and or how much more blessed you feel by what you just did now.

It feels a lot more holistic, I would say, to wear it at times I had a hard time not just engaging still, but whenever I was I could tell a noticeable difference, the more intense but at the same time. That's a well set. So the next time you go to lift a heavy box or or do something you know that's you know, intense work by turning your buns on by actively engaging your mind to turn your buns on. It's gonna be a lot easier. And next time you list something heavy, now your buttons are going to be activated. That's an extra hand lifting literally you know you're Hey, buddy, can you help me with this?

Hey, buddy. Can you help me with this and it does and therefore you will not have back problems. Oh man, thank you for sharing your wisdom and your your functional knowledge of moving and lifting with us today. I really appreciate it. Friends Thank You and I really pray that you are listening and you're getting all the best stuff that I have deep down inside and applying and because I guarantee that it will help until tomorrow. Looking forward to seeing you again have a guiltless day.

For dating breakfast we're gonna make some really yummy delicious homemade carrot cake pancakes. Now the reason we can do these is because we have our awesome guiltless superfoods seven seed flour. All right, we're gonna start in a big mixing bowl with one cup of coconut sugar, one tablespoon of coconut oil. For large organic eggs, and one teaspoon of vanilla extract, beat that together until well mixed using a width. Now add in your dry ingredients, three cups of guiltless superfood 70 flour, one tablespoon of baking powder and one tablespoon of cinnamon. Beat that all together with your wet and dry ingredients now for another few minutes until thick and fully combined.

Now take your two cups of shredded carrots and fold those in with the spatula. Now you've got your pancake gatir Let's get those over to the griddle by using one fourth cup of measuring spoon to measure out your batter. Cook your pancakes go ahead and get about four to six down on your griddle at a time and cook your pancakes for about six minutes on each side. Flip and cook the other six minutes you want them to be nice and round. Do you really might even press them down to make sure the interior of pancake gets cooked. Since our flour is dense, nutrient dense, it's kind of heavy and so you have to make sure that you help it cook all the way through by pressing them down on the griddle.

That's it. Now I just have to tell you this breakfast not only has eight grams of fiber and eight grams of protein per pancake, but it's loaded with good healthy fat, protein, fiber omegas and nutrients. And so even though it feels like you're having this sweet, delicious treat, you're also loading your body with nutrients. And I want you to try these without any maple syrup. At first, they're so good and naturally sweet. From that coconut oil and the carrots that you might not even need any maple syrup.

Maybe you can throw on some few pecans to garnish. That's my favorite. Okay guys, hope you enjoy your day. 10 breakfast Okay, day 10 lunch now you still might be a little full from those pancakes for breakfast and if so, instead of having two of these wraps today, you may just want one. We're going to do chicken salad wraps. And we've already made this recipe back at day one so you know how to make your chicken salad already.

Go ahead and throw it into a guiltless tortilla and enjoy a simple yet delicious and nutritious, guiltless wrap for lunch today. Now, today's snack is super simple, but it's kind of an age old favor right? cottage cheese with some nuts, some berries and or a spoonful of almond butter. cottage cheese is loaded with protein, the nuts are going to add more protein berries make it fresh and light and little bit sweet. And the almond butter as more good healthy fat, some more protein and kind of gives it that smoothie creamy. Little bit of salty, delicious flavor.

So this one's pretty quick. So if you don't have a lot of time, this is a perfect snack for you today. Hope you have a great day. Day 10 are closing it out with pizza. How amazing that you started the day with pancakes and now you're closing it with pizza and it's still a diet. I mean you're still losing weight and feeling great even though you're eating these delicious foods, sign me up.

Okay, so for dinner tonight, we're going to cook off our guiltless pizza. And if you want, you have options of protein that you can put on top, you can do shredded chicken, or maybe even some ground beef. My husband loves meat at every meal. And if you're the same as your favorite choice of protein on top, the guiltless pizza already has 28 grams of protein, but if you want additional protein, go ahead and add some meat to your pizza. Let's make a side salad to go with our pizza. Let's make a spinach salad with some sliced tomatoes, chopped cucumbers and chopped carrots.

And of course, that low sugar dressing of your choice to go ahead and compliment your salad. And I also like to throw on some nuts or some seeds, maybe some almonds or some sunflower seeds to give my salad, some crunchy What an amazingly tasty day we've had today at day 10. I hope you loved every bite. Have a good night.

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