Fifth Element Abs Workout

Oct 28, 2012 by

Abs

 

Hello My Lovies,

Finally NEW ABS & Core ROUTINE is here! I need to make a new one every other week, cause this will also give me a chance to break up my regular routine. This workout was a bit sneaky, cause it’s one of those routines that you start feeling a few hours later all over your abs.

If you are adding this routine after your regular workout, then you’ve already warmed up. If this is the only routine you are doing for the day then I suggest you do a warm-up first. Make sure to add light card about 15 minutes after, because we always need to combine some kind of metabolic movements.

 

 

Workout Explanation

 

If you are new to Loving Fit, I suggest taking a look at this post ” Creating Your Workout Plan “, there you will be able to figure out how to put a schedule together that will match your fitness level.

In this workout I was using my Gymboss timer and a 10lbs dumbbell. If you don’t have a dumbbell you can substitute it for a different object, get creative, don’t be shy ;).

There are 2 parts in this routine, first part is interval training without breaks, and it’s only 4 minutes long. Second part is done for the proper form and time, remember don’t rush, watch for good exercise form and not your speed or timer.

Be sure to watch workout recap part of the video so you know the proper form of each exercise and variation for beginners.

 

Part 1

Set your timer for two intervals of 30 second each, for the total of 4 rounds. Or you can set it for 1 interval of 30 seconds and the total of 8 rounds.

There are only 2 exercises and they will follow in this order, twice.

 

  • Reptile Plank Right Leg
  • Mini Leg Lifts
  • Reptile Plank Left Leg
  • Mini Leg Lifts

 

Part 2

Set your timer as a stopwatch. There are 6 exercises in this order:

 

  • Weightless Crunch – 30 reps
  • Flexed Feet count 2 Scissors – 30 reps
  • Pointed Toes Reversed Scissors – 30 reps
  • Weighted Hard Rock Hard Core Exercise – 30 reps
  • Double Side Crunch – 20 reps per each side ( each 2 crunches counts as 1 rep )
  • Weighted Bicycle – 50 reps
My time for part 2 was 14 min 28 seconds.

 

Have Fun with your training!

Hugs,

Tati

 

PS – My this weeks article for EvilCyber.com ” The Real Way Of Dealing With Anxiety

 


Lebert Equalizer Total Body Strengthener



  • Gerri Lee Schafer

    woo hoo……first!!!!!!!!!!!!!!!!!! LOL will look at it in the morning, love you Tati

    • http://www.lovingfit.com Tatianna

      <3 YOU

  • Gerri Lee Schafer

    ok..ok…had to look……like it, even though I did abs today, might just do this one tomorrow anyway..night all

    • http://www.lovingfit.com Tatianna

      Yay!!! Have fun my dear :)

  • http://www.lovingfit.com/ Lvette_1

    What good is insomia if I can’t be first ;)

    • http://www.lovingfit.com Tatianna

      I am going to write about insomnia on EvilCyber next week, I think this is a problem of many people right now.

      • http://www.lovingfit.com/ Lvette_1

        I should know not to deviate from my routine.

  • DiBi

    Looks so good! Finally, I can take part in here like I would like to – the last weeks were so busy with exams that I almost couldn’t find time to do sports. Well, I did as much as I could and hope, the results of my exams won’t suffer :D

    • http://www.lovingfit.com Tatianna

      I am sure you will do great :)

  • wolfblood

    Thanks Tati great timing I was just about to get bored with my known abs routines, I will do this one tomorrow after the new upper body one :)

    The first snow has arrived here yesterday.. so I hope everywhere else it’s still warmer ;)

    • http://www.lovingfit.com Tatianna

      You’re so lucky the first snow :))))

      • wolfblood

        Not so lucky- first cold already so that I couldn’t workout for 4 days!! And its so sad cant go for a run although its vey sunny. Just taking walks. Getting sick is really hard for me, as I love sports and have to make myself rest. At least one good news for me: I can learn Norsk always wanted too :) And I am in an intense Speaking class (voluntarily) this semester where there’s a blond Russian girl, her accents and a little her looks remind me of you :)

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Hello, have a nice sunday.

    I am curious about the weighted bicycle.

    XD

    • http://www.lovingfit.com Tatianna

      You too sweetie, have a nice Sunday!

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I did it at home while we are waiting for hurricane sandy to come tomorrow. My time was 14 minutes for part2 and followed with ZWOW#40 and posture challenge.
    Thank you for a great workout!

  • Gerri Lee Schafer

    ok, all done…this is wo day number 6 for me, first time in a couple of months that I’ve done a day 6, I did abs and cardio yesterday, but just had to try this one out.

    started out with Kyla’s bodyripped.net Friday Smackdown 18 minute wo…great sweat, then onto this.

    got a pretty good butt cramp doing the reptile planks…lol…used a 10 lb hand weight for part 2…took me 11:22

    I will come back to try this one fresh and on it’s own I think, bit pooped today…happy Sunday all :))))

    • Kate_CZ

      haha! the same with butt cramp by me ;)

    • http://www.lovingfit.com/ Lvette_1

      I smile when I see the word “butt cramp” on a post, I know that feeling.;)

      • Gerri Lee Schafer

        how about butt muscle tick….lol

        • http://www.lovingfit.com/ Lvette_1

          That muscle sure can flinch.

  • taltul73

    look so good. i will do it tomorrow … thank you.

    • http://www.lovingfit.com Tatianna

      Have fun!!!

  • Vivi

    Just read your article about dealing with anxiety Tati. Bless your sweet heart! Could you write another article about what you think, beside therapy and medication, are effective ways to face painful emotions. When a person is in the habit of running or hiding from their emotions, how do you stop that and embrace them instead?

    • http://www.lovingfit.com Tatianna

      Hi sweetie,

      Did you read my article the Secret Of Emotions?

      • Vivi

        Yes I read that article too. It is wonderful as usual. :) I was thinking how some people with emotional self-regulation difficulties don’t know their emotional states, and so have difficulty identifying and describing what they are thinking and feeling. How could they learn to face what they cannot identity clearly? What steps could they take besides therapy or meditation to learn to clearly identify and embrace their feelings? I think meditation is wonderful for self-awareness too, but how could someone with emotional-regulation difficulties embrace anger and fear without inter-relational support? Is there a particular type of meditation you would suggest for them? Sorry if I made this more complicated than it needed to be. I’m just curious. :)

        • Annebel Wind

          Hi vivi, I am a exercise therapist and have clients with these kind of problems.. I allways start with simple exercises like: just feeling your body starting with the feet, legs, butt and go up the whole body slowly feeling everything just as it is.. If this is to hard i start with tention and release and feeling the differents.. This is a way to start.. Start with big feelings in the body, so they can be felt clearly.. than slowly during sessions work towards more subtle sensations/feelings.. By stating to get more in touch with the body it becomes more save and familiar and it’s less scary to get close to emotions.. So this is a way to get there… I hope this can help in some way..

  • MariaBjørgJepsen

    It looks GREAT Tati, I can’t wait to try it :)

  • Kate_CZ

    Hello!

    The best Ab routine from Tati so far (for me)! The both scissors moves were the hardest. I could feel the burn already by first few reps. Part two took me 13:10 with 10lbs dumbbell. And part one was great too – so short effectivness! Thank you, Tati.

  • taltul73

    DONE !!!!! you are amazingly talented……
    second part took me 16:34

  • amber*loving2BfitwithTati*

    Just finished this after doing one of your older lower body routines. I loved how this routine focused a lot on the core. Since I’ve been following you and focusing on good form instead of just “getting it done” I’ve discovered how weak my cores is. This workout hit it hard! Thanks!

  • Naomi

    I combined this with the Tailfeather Posse for lower body today. I did afterwards – really enjoyed the mini challenge of holding the reptile plank! During the second round my glutes literally collapsed – mini deadlifts were ripping the abs as well… I didn’t time part 2, but did it for form.

  • ltwin

    I just loved the Weighted Hard Rock Hard Core Exercise and actually the whole routine was awesome!
    Thank you for that Tati!
    My time for the seccond part was: 12:13 min.
    Have a wonderful day everybody!

  • busabiytch

    I did this one after the Trendsetter upper body workout..and this was a killer for the abs!

    Part 1- The reptile planks were so hard for me..especially because I got a cramp each time I did the right side.

    Part 2- My time was 18:25..I really struggled during the two scissor moves. I used an 8lb dumbbell.

    And then I did 11 minutes of skipping.

    Boy I am whooped!!!

  • Annebel Wind

    Did it! Loved it.. Only forgot to start my timer.. :D So no idea how long it took me..

  • http://www.lovingfit.com/ Lvette_1

    I was crazy to do this after a brutal lower body routine. The butt cramp & butt ticks on the mini leg lifts (aka hail to the male dog) was constant. My butt was spastic, did not feel my oblique at all on the minis. Was the mini a butt workout?

    I used 8lb dumbbell for #4 and #6. I find holding the weight stretched out behind my shoulder was hurting my shoulder, so I held the dumbbell straight up above my chest for WHRHC. After WHRHC, I was whipped… on #5, I did 10 reps per side and 30 reps of weighted bicycle. I completed this in 16:50.

    • http://www.lovingfit.com Tatianna

      I wonder how you were doing them, do you place something underneath of you?

      • http://www.lovingfit.com/ Lvette_1

        Hi Tati, I’m not sure if your question is for part 1 or part 2. For part 1, I had my yoga mat underneath me.

  • http://www.facebook.com/vanessa.haagvod Vanessa Haagvod

    Hi Tati, this looks like a great workout. Thanks! Haven’t had much time to work out this week because I was helping a friend move out of her apartment and into the new one, but I’ve been checking your blog regularly. :)

    • http://www.lovingfit.com Tatianna

      Hi sweetie, I hope you are doing good :)

    • Kate_CZ

      So at least you were heavy lifting ;)

  • Elena Kozlovsky

    Every move was painful.I do have the 5th element because I can feel it now lol The reptile plank was tough, the crunches were tough, the scissors, everything was tough. Thank you~

    • http://www.lovingfit.com Tatianna

      Yep you do have the 5th element :)

  • Mary Lou

    Fantastic burn here. Used a 5 lber as I thought 10 might be too much. Can’t wait to do it again. Did 15 mins of skipping afterwards. Now for 2 active rest days.

    • MariaBjørgJepsen

      Enjoy them :D

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Great workout! I did an 18lb bodyweight cardio workout first, and then this. Getting back on track after being sick, so my time isn’t great, but I’m being forgiving to myself: 17:12. OMG the mini leg lifts were about the hardest part for me–I had to usually put my hands under my bum to take it.

    Thanks!!!

    • http://www.lovingfit.com Tatianna

      I repeated this one today, I really enjoyed it, and today I extended the 30 sec to 35.

  • http://www.lovingfit.com Tatianna

    Hi Namia,

    I am very happy you are working out with us and focusing on form!

    You can definitely do the rounds approach, with the 30 minute time limit, or you can use Intervals as well, but try not to do two interval training workouts 2 days in a row.

  • http://focusandfeelfreetofly.blogspot.com/ masage

    Oh – my – god! This was my first Lovingfit workout and it completely demolished my abs! I have no idea, how a lot of you managed times this good, mine was 22:11. XP Tatianna, if all your workouts are this insane, I’ll be dead in a few day’s time! ;) I tried to show my boyfriend how to do mini leg lifts (in order for hin to try it), but my abs were non existent and my back kept on arching – I was THIS pooped! :) Thanx, I feel great, though! :)

  • Katerina Gjorgievska

    This routine is much harder than I thought! It took me 19 minutes to complete all the reps in the second part. In the first part, I had to take breaks during the mini leg lifts.

    Awesome workout, thank you again Tati :)

  • MariaBjørgJepsen

    Evil Ab Workout – in ALL its awesomeness, Tati :) Part 1 was way harder than it looked!!!
    I finished part 2 using 5 kilos in = 10:44 minutes.

    I started with my 2nd attempt on “The Strenght Beast Workout”, which I did in 14:44 minutes total
    (I time measured each set of exercises individually).

    Enjoy your weekend, lovelies!!!

    Much love & hugs, Maria

  • daybelis garcia

    Soooo Tati, I love you <3. I love your creativity and lovedddd the weightless crunch. Its's amazing how when you introduce a new move into your workout, the day after soreness is always there lol. You are beautiful inside and out and I thank you for always delivering the best:)

  • Kate_CZ

    Today I repeated part 2 and with bodyweight only – took me 11:50 and it kicked my ass again. I mean abs ;)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    This abs routine is hard! Second time doing it–whew! I did it faster than last time, but I dropped the dumbbell on the bikes after 20 because I really didn’t need it and I kept hitting my head, LOL. 16:20 for part 2.

    • http://www.lovingfit.com Tatianna

      We already filmed a new one today :), it’s quite simple but it burned like hell!

  • http://www.facebook.com/profile.php?id=702007386 Patricia Acosta-Ramirez

    amazing abs workout Tati!! I loved it. I have to say that your ab workouts always leave me very sore in comparison to other routines and that is why I love them!

    I finished the second part in 15:20 using 8lb dumbbell. I really liked the weighted hard rock exercise!!

    Thank you for your hard work!

  • Patricia Acosta-Ramirez

    I did this workout again after lower body “Beware of Burning Monster Workout” and week 2 of “Round & Firm Booty Challenge” I can only say, WoW!!! long workout but so worth the time! it felt so great! My time on the second part was 14:20 using 8lb dumbbell. Thank you Tati!

  • http://www.facebook.com/rosa.carvalho.121 Rosa Carvalho

    Hi there Tat! I did part 2 today (alone) for the first time (I already had done part 1 isolated as well, earlier in the past). Pretty tough exercises, very effective, took me 12 min. and 20 sec. ‘wo.Ot’! XD. My abs were burning.
    To finish this up I did a Tabata like this (I came up with this sequence myself): 12 rounds of 15 sec. of effort, 5 of rest (= 4 min.), alternating in between ‘cross-body push-ups’, ‘cross-body mountain climbers’ and weighted sumo squats with a turn (one squat to one side, turn, another one to the other) followed by vertical knee tucks (to the sides, like an oblique crunch) with the weight as well. Loved it, thanks! :)

  • http://www.lovingfit.com/ Lv Girlie

    I used 8lbs DB…. I completed this in 19:09.

  • Cassidy Croskey

    Eeek, Part 1~! The mini leg lifts were so brutal by the last thirty seconds. x_x
    Part 2: EEEEEK. 19:50. And I only used 8 lbs! Sheesh, I’m a slug today. XD
    Loved this workout, Tati! But I always do. :)

  • Cassidy Croskey

    I did this one again today and noticed how much easier it was compared to the first time. The mini leg lifts didn’t kill me before Part 2. :)
    Part 2: My time was 18:59. I could have been faster, but I paused to watch Tati’s form between exercises. Annnd, I used 10 lbs this time. Feeling so strong!